1. How to detect arterial plaque early
- 1. How to detect arterial plaque early
- 1.1 Regular blood pressure measurement: Basic index, early warning of arterial plaque
- 1.2 Heart rate check: Detects disturbances that lead to events
- 1.3 Stair climbing test: Assessment of cardiovascular fitness
- 1.4 Ankle-brachial index (ABI): Checking arterial circulation in the lower limbs
- 1.5 Symptom monitoring + home ECG: When to be cautious?
- 2. How to prevent arterial plaque?
- 2.1. Maintain a heart-healthy diet
- 2.2. Regular physical activity
- 2.3. Weight and waist control
- 2.4. Controlling risk factors
- 2.5. Quitting smoking – the most important step
- 2.6. Control stress and get enough sleep
Early detection of arterial plaque can help prevent heart attacks and strokes. Here are some ways to help detect it early:
1.1 Regular blood pressure measurement: Basic index, early warning of arterial plaque
High blood pressure is one of the most important risk factors for atherosclerosis — and plaque buildup also increases blood pressure.
Measuring your blood pressure at home (morning and evening, after a 5-minute rest) can help detect persistent hypertension. According to current guidelines, blood pressure <120/80 mmHg is considered normal; levels ≥130/80 mmHg are usually considered high blood pressure that requires monitoring or treatment depending on the situation. If home readings are consistently high, you should show your blood pressure book to your doctor for cardiovascular risk assessment and further testing.
How to do it: Use a reputable (verified) wrist or upper arm blood pressure monitor, sit still for 5 minutes, place the cuff in the correct position, measure 2–3 times each time and record.
Meaning: Persistent high blood pressure is a sign of stressed or hardened arteries — a sign that a heart check is needed.
Regular blood pressure measurement is one way that can help detect arterial plaque early.
1.2 Heart rate check: Detects disturbances that lead to events
A normal resting heart rate is 60–100 beats per minute. In addition to frequency, irregular heartbeats (arrhythmias), a feeling of fluttering, skipping beats, or palpitations can be signs of complications from coronary artery disease or electrical disturbances due to myocardial ischemia.
Manual pulse checks (wrist or neck) for 60 seconds or continuous monitoring using a smartwatch/wearable device are valuable initial screening. If persistent irregular heart rhythms are detected, the data should be reported to a physician immediately.
How to do it at home: Feel your radial (wrist) or carotid (neck) pulse and count the beats for 60 seconds; or use a wearable device that measures your pulse and alerts you.
Limitations: Wearables can warn of irregular rhythms, but are not a substitute for an ECG (electrocardiogram) for diagnosis; any warnings require medical confirmation.
1.3 Stair climbing test: Assessment of cardiovascular fitness
The time and body reaction time when climbing 4 flights of stairs (about 60 steps) is a simple exercise index reflecting the cardio-pulmonary capacity. Research and clinical reports show that healthy people usually complete it in less than 60 - 90 seconds without excessive shortness of breath.
If you experience dizziness, chest pain, extreme fatigue, or loss of energy while climbing, these are warning signs of impaired blood flow or heart function that may be related to plaque. This test is useful for monitoring progression over time, but is not a substitute for professional evaluation.
How to do it: After resting, climb 60 steps at a fast but safe pace, recording the time and symptoms (chest pain, dizziness, shortness of breath if any); repeat after a few weeks for comparison.
If chest pain, dizziness or fainting occurs during exertion — stop the test immediately and seek emergency medical attention.
Stair climbing test - warns of impaired blood flow or heart function that may be related to plaque.
1.4 Ankle-brachial index (ABI): Checking arterial circulation in the lower limbs
The ABI, the ankle-to-brachial blood pressure ratio, is a simple test to screen for peripheral artery disease (PAD) — a manifestation of systemic atherosclerosis. A normal ABI score is usually between 1.0 and 1.4; an ABI ≤0.90 suggests PAD due to arterial stenosis/occlusion; an ABI >1.4 may indicate atherosclerotic, non-compressible arteries. Self-measurement of the ABI at home requires equipment (a blood pressure monitor, a Doppler stethoscope, or a handheld Doppler); without a Doppler, simple measurement can still provide an initial indication but is less accurate.
Basic procedure: Measure systolic blood pressure in both arms and then both ankles; ABI = ankle pressure / arm pressure (higher side); record each result.
Implications: Abnormal ABI requires specialist evaluation for vascular ultrasound, CT/CTA, or medical treatment to reduce cardiovascular risk.
1.5 Symptom monitoring + home ECG: When to be cautious?
Keeping a symptom diary (chest pain, shortness of breath on exertion, unusual tiredness, sweating, dizziness) helps connect clinical signs with home measurements.
Wearable ECG devices and smartwatches with ECG capabilities are becoming more common and can detect atrial fibrillation or other arrhythmias — helping to detect problems early, but these devices have limited sensitivity/specificity and are not a substitute for a 12-lead ECG or professional testing. Any abnormal findings from home devices should be confirmed and explained by a physician.
Note when using the device: Make sure to read the instructions carefully, save the ECG recording to inform your doctor; if the device shows red/emergency warning with severe symptoms — go to a medical facility immediately.
2. How to prevent arterial plaque?
Arterial plaque builds up silently over many years and is closely linked to high blood cholesterol, high blood pressure, high blood sugar, chronic inflammation, and an unhealthy lifestyle. Proactive prevention can slow — and even reverse — the progression of atherosclerosis. The following measures are emphasized by the World Health Organization (WHO), the American Heart Association (AHA), and many other professional recommendations:
2.1. Maintain a heart-healthy diet
A scientific diet is the foundation of atherosclerosis prevention, which should:
- Increase: Green vegetables, fruits, whole grains, beans, sea fish (rich in omega-3).
- Reduce: Saturated fat (animal fat, red meat), trans fat (fried foods, industrial cookies), refined sugar, fast food.
- Prioritize healthy oils: Olive oil, canola oil, sunflower oil.
- Limit salt: < 5g/day (about 1 teaspoon) to control blood pressure.
Many studies show that the Mediterranean or DASH diet helps lower "bad" (LDL) cholesterol, improve artery health and reduce the risk of heart attack and stroke.
The Mediterranean diet improves arterial health and prevents atherosclerosis.
2.2. Regular physical activity
Physical activity increases "good" HDL cholesterol, reduces blood fats and improves blood circulation, thereby:
- Exercise at least 150 minutes/week at moderate intensity (brisk walking, cycling, swimming); add strength training 2 days/week to optimize metabolism.
- Avoid sitting too long: Stand up and move around lightly every 45 - 60 minutes.
Even walking 30 minutes a day has been shown to significantly reduce the risk of atherosclerosis according to numerous cardiovascular studies.
2.3. Weight and waist control
Abdominal obesity (waist circumference > 90 cm in men, > 80 cm in women) increases the risk of atherosclerosis, cardiovascular disease and diabetes. Accordingly, aim to lose 5 - 10% of your weight if you are overweight or obese; focus on reducing visceral fat through proper nutrition and aerobic exercise.
2.4. Controlling risk factors
Some medical conditions increase the rate of plaque buildup:
- High blood pressure: Therefore, it is necessary to control blood pressure <130/80 mmHg according to doctor's advice.
- High cholesterol: Should have regular blood lipid tests; sometimes have to use statin or lipid-lowering drugs as prescribed.
- Diabetes: Keep HbA1c at target, adhere to treatment, and have a reasonable diet.
- Metabolic syndrome: Aggressive treatment to avoid cardiovascular complications.
- Regular check-ups every 6 - 12 months help assess risk and adjust treatment early.
2.5. Quitting smoking – the most important step
Smoking damages the lining of your arteries, promotes inflammation, and increases plaque buildup. After 1 year of quitting, your risk of coronary heart disease drops by 50%. After 5–10 years, your risk is almost the same as someone who has never smoked.
Avoiding secondhand smoke is also important, especially for people with underlying heart disease.
2.6. Control stress and get enough sleep
Prolonged stress increases cortisol, blood pressure, and lipid disorders. Accordingly, you should sleep 7-8 hours per night; practice relaxation such as deep breathing, meditation, yoga, walking, listening to music; limit caffeine/electronic devices at night.
In addition, regular health check-ups and blood lipid monitoring help detect atherosclerosis in the pre-symptomatic stage.
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