Atherosclerosis, a condition where plaque builds up within the arteries, is a significant cause of cardiovascular disease globally, including in Singapore. Affecting the body’s vital blood vessels, atherosclerosis restricts blood flow and can lead to life-threatening conditions such as heart attacks, strokes, and chronic organ damage. However, through proper preventive measures, many of these complications can be avoided. This article will explore essential lifestyle changes and habits that Singapore residents can adopt to reduce their risk of atherosclerosis, maintain healthy arteries, and protect their heart health for the long term.
What is Atherosclerosis?
Arteries are responsible for transporting oxygen and nutrient-rich blood from the heart to the rest of the body, while veins return the blood back to the heart. In atherosclerosis, high levels of cholesterol and other fatty substances accumulate in the artery walls, leading to plaque formation and reduced blood flow. Over time, this hardening and narrowing of the arteries can severely limit blood supply to various organs.
Atherosclerosis can affect multiple vascular beds in the body, including the carotid arteries supplying blood to the brain, the coronary arteries serving the heart, and even the peripheral arteries in the legs. In Singapore, where heart disease and stroke are major health concerns, atherosclerosis is increasingly seen in the ageing population, with many experiencing related symptoms such as chest pain, fatigue, and leg cramps.
Risk Factors for Atherosclerosis
Atherosclerosis develops due to several non-modifiable and modifiable factors. Non-modifiable factors include age, gender, genetics, and ethnicity, which contribute to an individual’s inherent risk of the disease. However, Singapore residents can focus on modifiable factors to lower their risk. These include:
- Poor diet: High intake of saturated fats, trans fats, and cholesterol increases the risk of plaque formation.
- Sedentary lifestyle: Lack of physical activity weakens the cardiovascular system.
- Smoking and alcohol: These habits accelerate arterial damage and plaque build-up.
- Obesity: Excess body weight places additional strain on the heart and arteries.
- High cholesterol, diabetes, and hypertension: Uncontrolled levels of these conditions increase the likelihood of developing atherosclerosis.
Healthy Habits to Prevent Atherosclerosis
1. Balanced Diet
Maintaining a heart-healthy diet is one of the most effective ways to prevent atherosclerosis. Singapore’s food culture, particularly its hawker centres, can make it challenging to eat healthily, but small adjustments can make a big difference. Opt for:
- More vegetables, fruits, whole grains, and lean proteins like fish and chicken.
- Healthier oil choices, such as olive or canola oil, while avoiding trans fats found in processed snacks.
- Reducing sugar intake to manage weight and prevent diabetes.
When dining at hawker centres, consider grilled or steamed options, and go easy on high-cholesterol dishes like char kway teow or laksa. Simple swaps, like choosing brown rice over white, can also have long-term benefits for your arteries.
2. Regular Exercise
Staying physically active promotes good blood circulation and helps maintain arterial health. Exercise prevents the build-up of plaques and keeps the arteries flexible. Singapore residents are encouraged to engage in:
- 30 minutes of moderate exercise five times a week, such as brisk walking, cycling, or swimming.
- For those with peripheral arterial disease (PAD), joining a supervised walking program led by vascular specialists can significantly improve blood flow and walking capacity. This program helps develop new blood vessels, compensating for narrowed or blocked arteries.
3. Managing Stress
Chronic stress contributes to high blood pressure, a major risk factor for atherosclerosis. Singapore’s fast-paced lifestyle can be stressful, but incorporating stress management techniques such as:
- Mindfulness meditation, yoga, or breathing exercises.
- Taking regular breaks at work, and maintaining a healthy work-life balance.
These simple practices can significantly reduce the negative impact stress has on heart health.
4. Quit Smoking & Reduce Alcohol Consumption
Smoking accelerates plaque formation in the arteries, while excessive alcohol consumption increases the risk of hypertension. By quitting smoking, you can see rapid improvements in your vascular health. Singapore offers several cessation programs through the Health Promotion Board and other organizations to support individuals in their journey to quit smoking.
5. Regular Medical Check-ups
Regular health screenings are essential for detecting high cholesterol, diabetes, and hypertension before they lead to more severe complications like atherosclerosis. Early diagnosis and lifestyle modifications can prevent the condition from worsening.
In Singapore, vascular specialists are equipped to provide minimally invasive procedures, such as stenting and angioplasty, to widen narrowed arteries and restore blood flow. These procedures can be life-saving for patients with advanced atherosclerosis, particularly those at risk of stroke or heart attack.
Medical and Surgical Interventions for Atherosclerosis
For those who cannot manage their atherosclerosis through lifestyle changes alone, medical interventions may be necessary. Minimally invasive treatments, such as balloon angioplasty and stenting, are often used to treat narrowed arteries without the need for open surgery.
In more severe cases, vascular surgeons may recommend procedures like carotid endarterectomy to remove plaque build-up in the carotid arteries or bypass surgery to improve blood flow to the heart and other affected areas. Singapore’s healthcare system offers state-of-the-art treatments, ensuring patients receive the best care possible with minimal recovery time.
Conclusion
Atherosclerosis is a serious condition, but with the right preventive measures, many Singapore residents can protect themselves from its devastating consequences. By adopting a heart-healthy diet, staying active, managing stress, quitting smoking, and attending regular health check-ups, you can significantly reduce your risk of developing atherosclerosis. Remember, prevention is always better than cure, and the earlier you take action, the better your chances of living a long and healthy life.