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The power of exercise is profound, helping reverse lifestyle problems and preventing early onset of diseases. A recent post on social media brought to our notice the wonders staying fit can do for our heart health, including “removing or preventing heart blockages” by bringing down our blood pressure and cholesterol. Curious, we decided to consult a health expert and learn more about the nuances.
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Dr Sanjay Bhat, Sr. Consultant – Interventional Cardiology, Aster CMI Hospital, Bangalore told indianexpress.com that yes, exercise can indeed play a significant role in preventing heart blockages.
“While it cannot directly “remove” an existing blockage, it can slow the progression of plaque buildup and improve overall heart health,” he said.
The cardiologist explained that regular physical activity helps the heart pump blood more efficiently, improves blood vessel flexibility, and reduces factors that contribute to blockages such as high blood pressure, high cholesterol, and excess body weight. Exercise also helps in lowering stress hormone levels like cortisol, which in turn reduces strain on the arteries.
“Even 30 minutes of brisk walking, swimming, cycling, or yoga most days of the week can improve blood flow and support the body’s natural repair mechanisms. Over time, these benefits contribute to a healthier cardiovascular system and make the arteries less prone to narrowing,” he added.
The way it works is simple but powerful. “When we engage in physical activity, the heart rate increases, and this improves circulation, delivering more oxygen-rich blood to the muscles and organs. This process strengthens the heart muscle, increases “good” HDL cholesterol (which helps carry away fatty deposits), and decreases “bad” LDL cholesterol, which is more likely to form plaque,” he explained.
Regular physical activity helps the heart pump blood more efficiently (Source: Freepik)
Exercise also reduces inflammation in the blood vessels, which is one of the hidden contributors to atherosclerosis. Furthermore, staying active supports better blood sugar control, which is important because diabetes is a major risk factor for heart blockages.
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What can you do to stay safe?
In addition to regular exercise, he recommended adopting a few key lifestyle habits to lower the risk of heart blockages:
Diet: Follow a heart-friendly diet rich in fruits, vegetables, whole grains, lean proteins, nuts, and seeds while limiting processed foods, trans fats, excess sugar, and high-salt meals. A balanced diet supports healthy cholesterol and blood pressure levels.
Ditch vices: Avoid smoking and limit alcohol consumption. Smoking damages blood vessels, promotes plaque buildup, and lowers oxygen supply to the heart, while excess alcohol can raise blood pressure and contribute to weight gain.
Stress management: Manage stress through techniques like meditation, deep breathing, hobbies, or simply spending time with loved ones. Chronic stress can trigger hormonal changes that damage arteries over time.
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Regular check ups: Ensure regular health check-ups to monitor blood pressure, cholesterol, and blood sugar, because early detection of changes can lead to timely interventions before blockages form.
In short, Dr Bhat said that exercise is not a magic eraser for existing blockages, but it is one of the most effective tools we have for preventing new ones and protecting heart health.
Combined with a nutritious diet, avoiding tobacco, managing stress, and keeping up with medical screenings, an active lifestyle can dramatically reduce the chances of developing heart disease. “The heart is a muscle, and like any muscle, it stays strongest when we give it regular, thoughtful care,” he concluded.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
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