This Exercise Clears Plaque in Your Arteries! New Trial
Brad Stanfield
Nov 26, 2024
Episode description
Plaque building up in your arteries is the main driver of heart disease, the world’s top killer. A groundbreaking new study has revealed an exercise routine that can actually reverse this deadly build up, dramatically lowering your heart disease risk.
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Here are the links to the research papers referenced in the video:
https://academic.oup.com/eurjpc/article/30/5/384/6958432
https://jamanetwork.com/journals/jamacardiology/fullarticle/2809089
https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.122.061173
https://www.nature.com/articles/s41598-021-87528-w
https://www.sciencedirect.com/science/article/pii/S0735109721051159
https://pubmed.ncbi.nlm.nih.gov/35525255/
https://www.ahajournals.org/doi/10.1161/STROKEAHA.120.033214
https://www.jacc.org/doi/10.1016/j.jacadv.2023.100643
https://www.nejm.org/doi/full/10.1056/NEJMoa1901281
Thumbnail by James Kelly
Video edited by Troy Young
Script by John Milliken
The links above are affiliate links, so I receive a small commission every time you use them to purchase a product. The content contained in this video, and its accompanying description, is not intended to replace viewers’ relationships with their own medical practitioner. Always speak with your doctor regarding the content of this channel, and especially before using any products, services, or devices discussed on this channel.
Mindsip insights from this episode:
Limit vigorous exercise to prevent plaque buildup in arteries
While vigorous exercise can reduce plaque, research suggests that very vigorous activity can paradoxically worsen plaque buildup in the arteries.
Choose Mediterranean diet to reduce heart attack and stroke risk
A seven-year study found a Mediterranean diet was 25% more effective at reducing heart attacks and strokes than a traditional low-fat diet.
Reduce arterial plaque with Vitamin K2 supplements
A recent study suggests that for people who already have plaque in their arteries, Vitamin K2 supplements may help to reduce it.
Achieve 1% plaque reduction to lower heart attack and stroke risk by 25%
A meta-analysis of 23 studies found that a mere 1% reduction in arterial plaque volume results in a 25% decrease in the risk of heart attacks or strokes.
Reverse artery plaque with specific HIIT routine
A new study revealed that a specific high-intensity interval training (HIIT) routine can reverse the buildup of plaque in arteries.
Aim for systolic blood pressure of 120 mmHg to reduce heart attack risk
Recent studies show that aiming for a systolic blood pressure of 120 mmHg is significantly better for reducing heart attacks than the older target of 140 mmHg.
Maintain LDL cholesterol below 60 mg/dL for optimal heart health
Plaque begins to form when LDL cholesterol is above 50-60 mg/dL, suggesting this is the optimal target range even when all other risk factors are good.
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