Reducing your calcium score naturally primarily involves adopting a heart-healthy lifestyle centered around diet and exercise.
Lifestyle Changes to Lower Calcium Score
Here's a breakdown of how to reduce your calcium score naturally:
1. Dietary Modifications
- Focus on a Heart-Healthy Diet: Eating a nutritious diet is paramount. This includes:
- Fruits and Vegetables: Consume plenty of fruits and vegetables rich in vitamins, minerals, and antioxidants.
- Whole Grains: Opt for whole grains like brown rice, quinoa, and oats instead of refined grains.
- Lean Proteins: Choose lean protein sources such as fish, poultry (skinless), beans, and lentils.
- Healthy Fats: Incorporate healthy fats found in avocados, nuts, seeds, and olive oil.
- Limit Unhealthy Fats, Cholesterol, Sodium, and Added Sugars: Reducing these elements in your diet helps to protect your heart:
- Saturated and Trans Fats: Minimize your intake of saturated fats (found in red meat and full-fat dairy) and avoid trans fats (often found in processed foods).
- Cholesterol: Limit high-cholesterol foods like organ meats and egg yolks (in moderation).
- Sodium: Reduce your sodium intake by avoiding processed foods and limiting added salt.
- Added Sugars: Cut back on sugary drinks, sweets, and processed foods with added sugars.
2. Regular Exercise
- Engage in Regular Physical Activity: Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. Examples include brisk walking, jogging, swimming, or cycling.
3. Weight Management
- Maintain a Healthy Weight: If you are overweight or obese, losing even a small amount of weight can improve your heart health.
4. Smoking Cessation
- Quit Smoking: Smoking significantly increases the risk of heart disease. Quitting smoking is one of the best things you can do for your heart health.
5. Stress Management
- Manage Stress: Chronic stress can contribute to heart disease. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.
6. Supplements (Consult with Your Doctor First)
- Vitamin K2: Some studies suggest Vitamin K2 may help inhibit calcium deposits in arteries. However, talk to your doctor before starting any supplements.
- Omega-3 Fatty Acids: Found in fish oil, may help reduce inflammation and improve heart health.
Important Note:
A calcium score is a measure of calcium buildup in your arteries. It's important to work closely with your doctor to develop a personalized plan for managing your heart health. These natural methods are often most effective when combined with medical advice and treatment. They may slow down progression, but may not eliminate existing calcium.
