Try This – Can THIS Practice Clear Plaque in the Arteries?

Clogged arteries are killing more people than anything else. 

One in every five deaths in the US is due to heart disease. It’s definitely the scariest disease we are currently facing. 

Since plaque buildup is the leading cause of heart disease, we need to not only prevent it but clear it too. 

It turns out that when it comes to clearing plaque buildup, there are few therapies that ACTUALLY work.

I previously shared one on aged garlic extract. Other therapies include statins, which can be incredibly effective but sometimes come with serious side effects. 

But are there any lifestyle changes or practices with ONLY benefits we can take on to reduce plaque? 

It looks like the answer is yes. 

Let’s get into it… 

All right, here’s the deal. It doesn't take a genius to know that exercise is without a doubt, unquestionably good for the body. Actively moving your body supports everything from body composition to brain health to blood pressure to energy. 

But now, a six-month study published in the European Journal of Preventive Cardiology that looked at the effects of high-intensity interval training (HIIT) on heart health is showcasing a powerful new benefit of exercise: reducing plaque buildup! 

Participants were divided into two groups: one followed general heart health advice, and the other practiced HIIT twice a week. 

Each group followed their specific intervention for six months, and their coronary atheroma volume was measured at both the start and the end of the study. (Coronary atheroma volume measures the buildup of plaque in the arteries.) 

The HIIT group saw a reduction in plaque by over one percent after six months while the group that followed standard advice saw an increase in plaque buildup! How crazy is that? 

So I bet you’re now asking: what kind of HIIT training did they do? 

In this study, the HIIT group’s intervention included a 10-minute warm-up followed by intervals of high-intensity movement at 85–95 percent of maximum heart rate followed by three minutes of slower-intensity movement. 

This group was also encouraged to work out at home in addition to HIIT and given specific wearables to help track their activity and heart rate. The control group was not given this instruction and instead told to follow “contemporary preventative guidelines.” 

There had been previous speculation as to why this type of training, or any sort of exercise, would improve coronary artery disease outcomes, including the reduction of LDL and apoB (two risk factors of heart disease) or the improvement of HDL, but this study showed no changes in those markers or major differences between the two groups. Instead, the authors of the study say this research supports the idea that HIIT reduces atheroma volume by increasing endothelial stress from more blood flow to the heart. 

Regardless of the exact mechanism, this study shows major promise when it comes to the benefits of HIIT, and it could be a good reason for you to get started today! 

**A note: If you’re struggling with cardiovascular disease, it’s always important to work with a trainer before trying new forms of exercise.  

The beautiful thing about HIIT is that there are so many different ways to incorporate it into your life. Today, I want to share three ways to begin HIIT to reap the benefits of this impactful, low-maintenance workout form.

Start HIIT today

1. Sprints: Start by doing a simple warm-up for 5–10 minutes on either your treadmill or wherever you like to walk and run. You should be walking at a pace where you can still carry on a conversation. After five minutes, sprint all out for 30 seconds. Then, slow down for 1–2 minutes at a more moderate pace. Repeat this rotation four times. Follow it with a cool-down period.

2. The Scientific 7-Minute workout: This is a great workout for anyone who is limited on time but wants to experience the benefits of high-intensity training combined with variety. It incorporates squats, push-ups, planks, and more.
   

3. 20-minute HIIT workout: If you want to take it a step further, here’s a 20-minute HIIT workout you can build up to that incorporates various forms of movement combined with rest to really get into that HIIT spirit.

These are just a few examples of high-intensity interval training. You can keep it simple with biking or sprinting or do full workouts with squats, planks, jumping jacks, and more. The key is to be consistent and give your maximum effort when possible. 

Now, does this mean you can eat whatever you want, stress out, not sleep well, and just practice HIIT training? No, definitely not. A holistic approach, including reducing ultra-processed foods, fried foods, and added sugars, as well as stress management, adequate sleep, and other positive lifestyle changes, including HIIT training, seems to hold the key to heart disease prevention. 

Here’s to your heart, 

Dhru Purohit