Atherosclerosis: Treatment, Diet and Home Remedies

Foods to be taken

• Vegetables and fruits that are deeply colored (such as spinach, carrots, peaches, and berries) are highly recommended as they have the highest micronutrient content
  
• Choose whole-grain, high-fiber foods. These include fruits, vegetables, and legumes (beans). Good whole grain choices include whole wheat, oats/oatmeal, rye, barley, brown rice, buckwheat, bulgur, millet, and quinoa
  
• Choose Monounsaturated fatty acids (found in olive oil, canola oil, peanut oil, nuts, and avocados) and omega-3 polyunsaturated fatty acids (found in fish, shellfish, flaxseed, and walnuts)
  
• Insoluble fiber (found in wheat bran, whole grains, seeds, nuts, legumes, and fruits and vegetables) may help achieve weight loss
  
• High consumption of nuts (such as almonds, macadamia, and walnuts) may be highly heart protective, independent of their fiber content
  
• Soluble fiber (found in dried beans, oat bran, barley, apples, citrus fruits, and potatoes) may help achieve healthy cholesterol levels and possibly reduce blood pressure
  

Foods to be avoided

• Limit salt and sugar intake
  
• Avoid caffeinated beverages
  
• Limit red meats and whole fat dairy products
  

Follow a regular aerobic exercise program. You should do 30 minutes of moderate-intensity aerobic exercise five days a week. It can be any type of activity like walking, jogging, cycling, swimming, running etc.

A number of poses and breathing techniques help manage cardiovascular health.

• Tadasana
  
• Vrikshasana
  
• Ardha chakrasana
  
• Ardha kati chakrasana
  
• Trikonasana
  
• Shavasana 
  
• Pranayama 
  

Doing a simple 3-minute meditation one or more times a day can help you to let go of tension and repair the damage unmanaged stress can do to your body. 

Sit upright and close your eyes. Notice any sounds in the area around you. Turn your awareness to your body and notice any physical sensations you`re experiencing. Focus on the sensation of your breath flowing in through your nostrils and down into your lungs, then up through your lungs and out of your nostrils again. When your attention drifts, just calmly bring it back to your breath.

• Stay hydrated. Drink lots of water and fluids
  
• Avoid unhealthy fatty foods