Doctor Reveals 5 Natural Strategies for Stronger, Healthier Arteries

While focusing all our energy on maintaining healthy liver and kidneys, we heavily miss out on prioritising the arteries. The arteries are one of the most vital organs in the human body, responsible for transporting all the oxygen-rich blood, nutrients and hormones from the heart to the other organs and tissues in the body. Their proper and healthy function ensures a smooth functioning of the heart and thus, their well-being must be kept in mind.

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Dr Sanjay Bhojraj, MD and a board-certified interventional cardiologist, enjoys a following of 60.4K on Instagram, where he shares a variety of health and lifestyle-based videos. In a recent video, he shared '4 ways to bulletproof your arteries' without a single medication. "After two decades as a functional cardiologist, here are the 4 things I’ve seen make the biggest difference in keeping arteries flexible, resilient, and healthy — no prescriptions required:" he wrote in the caption.

Regular strength training builds muscles that stabilise blood sugar and lower blood pressure according to the doctor. According to a study published in Scientific Reports, strength training with moderate to vigorous load for 2 or 3 days a week for at least 8 weeks can help decrease blood pressure in people with arterial hypertension.

Consuming food rich in Omega-3 such as fatty fish, walnuts, chia seeds and more reduces the inflammation and plaque build-up inside the arteries. As per a study published in Future Science OA, dietary supplementation of fish oil is effective in reducing atherosclerosis. Another research published in AHA Journals, stated that people who consumed fatty fish a few times every week had almost one-half the risk of death from coronary heart disease and almost one-third the risk of death from a heart attack when compared to those who didn't eat any fish.

A regular and consistent sleep routine and time helps lower the cortisol levels in the body and protects the vessel lining. The doctor's advice seems to be on point here as well. A study published in the Journal of the American Heart Association found that adults 45 and older who had an inconsistent sleep routine were more prone to developing atherosclerosis.

Intentionally managing stress through breathwork, meditation, and daily walks supports the nervous system and arteries. This holds as well. A study by psychologist James A. Blumenthal, PhD and colleagues published in Circulation, found that adding stress management training can not only reduce participants' stress levels but also halve negative cardiovascular events such as heart attacks, strokes, severe angina and others. Also See: The best sleeping position for heart patients: What research say​

Arteries can weaken over time due to a mix of lifestyle, health, and age-related factors. High blood pressure puts constant strain on artery walls, making them stiff and prone to damage. High cholesterol and diets rich in processed fats can lead to plaque buildup, narrowing and weakening blood flow. Smoking introduces toxins that erode the lining of arteries, while diabetes raises blood sugar levels that injure blood vessels over time. Obesity, lack of exercise, and chronic stress also play a role, as they worsen inflammation and strain on the cardiovascular system. Genetics and aging further increase vulnerability.