In recent years, there have been widespread claims about "softening blood vessels", such as "eating fungus and onions can soften blood vessels", or "drinking vinegar and deep-sea fish oil can dissolve bone hardening and then soften blood vessels". But is this really the case?
The phrase "softens blood vessels".
In fact, the hardening of blood vessels is mainly the result of atherosclerosis, which is a complex physiological process involving multiple factors such as blood lipids, blood pressure, blood sugar, etc., and it is difficult for a single food or nutrient to have a significant impact on it.
Atherosclerosis is a chronic disease that progresses gradually, usually in the lining of the arteries. This process eventually leads to narrowing, stiffening, and possibly even complete blockage of blood vessels, posing a serious threat to cardiovascular and cerebrovascular health.
So, what causes atherosclerosis?
High cholesterol and high triglyceride levels are strongly associated with the development of atherosclerosis. These abnormal lipids accumulate in the inner walls of the arteries, forming plaques that are the direct cause of hardening of the arteries.
Persistent high blood pressure causes ongoing mechanical damage to the lining of the arteries, promoting plaque formation. High blood sugar levels damage vascular endothelial cells for a long time, increasing the risk of atherosclerosis.
Inflammation plays a key role in the formation and rupture of atherosclerotic plaques.
Why are these ideas so popular?
The popularity of these ideas is largely due to the tendency to find quick and easy ways to solve complex health problems, especially when dealing with complex diseases such as cardiovascular disease.
Onions and fungus are often mentioned because they do contain some cardiovascular benefits. Onions are rich in prostaglandins, organic sulfides and quercetin, which are substances that have a positive effect on the cardiovascular system.
However, this does not mean that eating onions alone can have a significant effect on preventing cardiovascular disease.
Similarly, although the polysaccharides in black fungus have a certain effect of lowering blood lipids and softening blood vessels, their actual effect on the cleaning of blood vessels is extremely limited, and the effect of preventing cardiovascular diseases by eating fungus alone is almost negligible.
In fact, cholesterol, especially LDL cholesterol, is one of the main causes of clogged blood vessels and hardening of the arteries.
The deposition of cholesterol in the walls of blood vessels is a key process in the formation of atheromatosis, causing narrowing and hardening of blood vessels. And the fungus that is consumed daily is almost powerless to clean up these cholesterol.
Therefore, to truly prevent cardiovascular disease, we need to adopt a comprehensive lifestyle management strategy. This includes eating a sensible diet, exercising moderately, quitting smoking and limiting alcohol, and controlling weight.
A sensible diet should include rich vegetables, fruits, whole grains, and high-quality protein, and limit foods high in fat, sugar, and salt. Moderate exercise, such as brisk walking, swimming, or cycling, can help improve heart function and circulation.
While some foods do contain ingredients that are beneficial to the cardiovascular system, no single food or supplement can solve cardiovascular problems on its own.
Maintaining cardiovascular health is a long-term process involving multi-faceted lifestyle adjustments, which requires us to treat it scientifically and rationally, follow the doctor's advice, and take comprehensive preventive measures.
In this way, we can effectively protect our heart and blood vessels and enjoy a healthy life.
Prevention and management of cardiovascular disease
Globally, a well-established system has developed for the prevention and management of cardiovascular disease. For example, the Chinese guidelines for the primary prevention of cardiovascular disease propose comprehensive preventive measures including lifestyle intervention, blood lipid management, and blood pressure management.
At the same time, international organizations such as the World Health Organization have also issued guidelines for the prevention of cardiovascular diseases. These guidelines all emphasize that preventing cardiovascular disease requires a multifaceted effort rather than relying on a specific food or nutritional supplement.
Cardiovascular disease has always been a major global health challenge, but the good news is that with a scientific approach and a range of preventive measures, we can significantly reduce the incidence of this disease.
From the guidelines for the prevention of cardiovascular diseases issued by various countries and international organizations, we can see a common theme: the prevention of cardiovascular diseases requires multiple perspectives, including lifestyle adjustments, reasonable diet, moderate exercise, and regular medical check-ups.
Lifestyle changes are the cornerstone of cardiovascular disease prevention
Lifestyle changes to prevent cardiovascular disease may sound like a cliché, but in reality, these simple daily behaviors play a vital role in maintaining our heart health.
Quitting smoking, limiting alcohol intake, maintaining a healthy weight, and managing stress are seemingly common behaviors that have an irreplaceable effect on fighting cardiovascular disease.
The nicotine and other harmful chemicals in tobacco can damage the heart and blood vessels, accelerating the progression of atherosclerosis, which can increase the risk of heart disease and stroke.
Excessive alcohol consumption can lead to an increase in blood pressure and may also cause heart dysfunction in the long term. Quitting smoking and limiting alcohol intake, while it takes a great deal of perseverance and sustained effort, the benefits to heart health are huge and immediate.
The next step is to maintain a healthy weight. Obesity is one of the important risk factors for cardiovascular disease. Excess weight increases the burden on the heart, affects blood lipid levels, and may even lead to diabetes.
Maintaining a healthy weight through a balanced diet and regular exercise will not only make you look better, but more importantly, significantly reduce your risk of heart disease and stroke.
Finally, we must mention stress management. The fast-paced and high-pressure environment of modern life makes stress management even more important. Long-term stress not only affects mental health, but can also lead to physical problems, such as high blood pressure and heart disease.
Learning to manage stress effectively, whether through meditation, yoga, deep breathing, or recreational activities, is a key strategy to protect your heart from stress.
Dietary changes are also crucial
Dietary modification undoubtedly plays a central role. Those heart-friendly foods are not only delicious, but they also provide strong protection for our hearts.
Especially those diets rich in fruits, vegetables, whole grains, and low-fat proteins, which are true heart protectors.
At the same time, we also need to focus on controlling the intake of foods that are high in salt, sugar and fat, which are essential for maintaining optimal blood pressure and cholesterol levels, which can effectively reduce the risk of cardiovascular disease.
Choose your food in a variety and make sure your plate is colourful and rich in fruits and vegetables.
Try to choose whole-grain products, such as brown rice, whole-wheat bread, and oats, rather than those processed white pasta. Choose protein sources that are low in fat, such as marine fish, chicken breast, or soy products, which are all good choices.
Reduce the use of sugars and oils during cooking and eating to limit your intake of salt, sugar and fat, such as steaming, boiling, roasting or stewing instead of frying or frying.
The positive impact on heart health in the long run is huge.
Moderate physical activity
Regular physical activity is another important part of maintaining cardiovascular health. Whether it's brisk walking, swimming, or cycling, these activities can significantly enhance heart function, improve blood circulation, and reduce the accumulation of undesirable lipids in the body.
Experts recommend that adults should get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week to maintain optimal cardiovascular fitness.
Through regular physical activity, your heart becomes stronger, your blood circulation improves, and your bad lipids are wiped out, all of which not only makes your body healthier, but also boosts your spirits.
There are many types of activities, and you can choose the type of exercise that suits you according to your personal interests and physical fitness. For example, brisk walking is a simple and easy activity that does not require special gear and can be done almost anywhere.
Swimming, on the other hand, is a full-body workout that can work multiple parts of the body at the same time with little impact on the joints. Cycling can be used not only as a daily exercise, but also as a way to commute, which is environmentally friendly and healthy.
Moderate-intensity exercise, such as brisk walking, can speed up the heartbeat and increase blood flow, which in turn increases the heart's ability to pump blood.
High-intensity exercise, such as fast cycling or swimming, can greatly increase the heart's workload in a short period of time, helping to improve the heart's adaptability and efficiency. Doing these activities regularly can help lower high blood pressure and reduce the risk of heart disease and stroke.
However, before starting any exercise program, especially if you have a chronic medical condition or haven't exercised vigorously for a long time, it's a good idea to consult with a doctor or health professional to make sure the type and intensity of activity you choose is appropriate for your health condition.
Once you start, you'll find that as you exercise, not only your cardiovascular fitness improves, but your overall vitality and quality of life also improves.
Consistency is key, incorporate physical activity into your daily routine and make it a habit so that your heart can continue to benefit from your efforts. Start now, refuel your heart and make life more exciting!
It is essential to identify problems early and take action. By checking your blood pressure, cholesterol levels, and blood sugar levels regularly, you can identify potential risk factors in time and take action before the problem becomes serious.
In short, the maintenance of cardiovascular health is a comprehensive process involving many aspects, which needs to be treated scientifically and rationally.
With a balanced diet, regular physical activity, good lifestyle habits, and regular health check-ups, everyone can take proactive steps to protect their heart health and enjoy a healthier, more active life.
References are as follows:
[1] Research progress on the relationship between vegetable and fruit intake and cardiovascular and cerebrovascular diseases