If you have any of these 3 conditions, it means your blood vessels have become hardened! Follow these 10 steps to improve!

Many people are told by doctors that they have "arteriosclerosis" during physical examinations. So what exactly is arteriosclerosis? What are the obvious characteristics of arteriosclerosis? What foods can improve arteriosclerosis?

These symptoms appear in the body

This indicates that the blood vessels have become hardened.

If you feel chest pain when you walk too fast, feel dizzy when you turn your head, suddenly lose consciousness for a few minutes, or have cold, numb, or painful legs and feet, these may all be related to atherosclerosis! When arteries are used for a long time, under the influence of various risk factors, atherosclerosis may occur, which is sometimes referred to as arteriosclerosis (atherosclerosis is the most common form of arteriosclerosis). Arteriosclerosis is very common and increases with age. When arteriosclerosis develops to a certain extent, the gradually enlarging atherosclerotic plaques will cause the blood vessels to become narrower and narrower, making it difficult for blood to flow through, leading to ischemia in the blood supply area, resulting in a series of adverse consequences such as pain.

1

My chest hurts because I walk too fast.

For example, the most commonly heard coronary heart disease (coronary atherosclerotic heart disease) is a typical problem caused by arteriosclerosis. The coronary artery is a blood vessel that supplies blood to the heart (myocardium). When the coronary artery is narrowed, blood flow becomes difficult, the myocardium will be insufficiently supplied with blood, and the patient will feel chest pain. Especially in situations such as exercise or emotional excitement, that is, when the heart increases its workload, symptoms are more likely to occur, that is, the chest pain mentioned above, the professional name is angina pectoris. If the coronary artery is severely narrowed or acutely occluded, it may cause acute myocardial infarction and even threaten life.

2

Dizziness when turning the head

When the carotid artery is narrowed to a certain extent, the blood supply to the brain is blocked, which may cause dizziness and other symptoms, which may worsen when turning the head, or even fainting. If the cerebral blood vessels themselves are narrowed, insufficient blood supply to the brain may occur. In mild cases, transient symptoms (transient cerebral ischemia) may occur, while acute insufficient blood supply caused by severe stenosis and occlusion may cause serious conditions such as cerebral infarction.

3

Cold, numb, or painful legs and feet

Similarly, if the elderly find that their calf muscles ache when walking, and the pain is relieved after stopping to rest for a while, or they often feel cold legs and feet, especially in winter and spring or at night, they should not think that this is a normal manifestation of aging. This situation is often related to vascular stenosis or occlusion caused by arteriosclerosis. Atherosclerosis and stenosis of the lower limb arteries can cause ischemia of the lower limbs and make the patient feel pain. The condition may worsen during exercise, and it is necessary to stop and rest from time to time, resulting in intermittent claudication. If atherosclerosis continues to develop and causes severe stenosis and occlusion of the blood vessels in the lower limbs, it may even cause necrosis of the lower limbs and amputation. Other studies have suggested that patients with intermittent claudication have a 4-fold increased risk of myocardial infarction. In addition, atherosclerotic plaques may rupture and bleed, triggering acute thrombosis, causing acute occlusion of blood vessels, and causing necrosis of the blood supply site. Note: Be careful if you often have leg cramps. Not all leg cramps are caused by calcium deficiency, there are many other reasons. Nocturnal leg cramps increase with age and can cause numbness, pain, and even cramping of the calf muscles when atherosclerosis or blood clots occur.

Want to improve arteriosclerosis

You must learn to eat first

In July 2021, Cardiovascular Research, a journal of the European Society of Cardiology, published an article reviewing the evidence that various foods can prevent atherosclerosis. The article pointed out that for healthy adults, in order to reduce the risk of atherosclerosis, salt should be limited and less animal-derived foods should be eaten. On the other hand, more plant-based foods, including whole grains, vegetables, fruits, beans, and nuts can be eaten, and olive oil and other oils rich in unsaturated fatty acids can be used to replace butter and animal fats.

Currently, China's Guidelines for the Prevention of Cardiometabolic Diseases with a Healthy Lifestyle and the Guidelines for the Prevention of Cardiovascular Disease from the European Society of Cardiology and the American Heart Association all provide current evidence for healthy diets.

1

Meat: Red meat and processed meat significantly increase cardiovascular risk

In terms of meat, red meat and processed meat significantly increase cardiovascular risk, while eating poultry in moderation has no significant effect on cardiovascular risk. The study recommends that processed meat should only be eaten occasionally, and red meat should also be limited to no more than 2 servings per week (about 200 grams per serving). White meat (poultry, fish, etc.) can be eaten in moderation, no more than 3 servings per week (about 300 grams per serving). In addition, the "Dietary Guidelines for Chinese Residents (2022)" also recommends consuming 120-200 grams of animal food per day and aquatic products at least twice a week.

2

Eggs: It is recommended to eat 1 egg per day

Studies show that based on current evidence, it is OK for healthy people to eat up to 3 servings (2 eggs per serving) per week or 1 egg per day. The Dietary Guidelines for Chinese Residents (2022) specifically recommends eating one egg per day because eggs have high nutritional value, but some people are concerned about their cholesterol content. However, many studies have shown that the nutritional benefits of eating one egg per day far outweigh the impact of its cholesterol.

3

Dairy products: Moderate milk consumption does not increase cardiovascular risk

The article points out that current evidence supports drinking a glass of milk a day, eating 3 small portions (50 grams each) of cheese a week, including drinking 1 portion (200 grams) of yogurt a day. Whether it is whole milk or low-fat milk, drinking it in moderation does not increase cardiovascular risk in the case of a balanced diet. The "Dietary Guidelines for Chinese Residents (2022)" recommends consuming 300-500 grams of milk and dairy products per day.

4

Fish: Eating fish in moderation can also prevent atherosclerosis

Research evidence shows that eating 2 to 4 servings (300 grams per serving) of fish per week can prevent atherosclerosis. The Chinese Dietary Guidelines (2022) emphasizes eating aquatic products at least twice a week, because Chinese people eat more livestock meat, especially pork, and aquatic products have lower fat content than livestock meat, and the fatty acids they contain are more beneficial to protecting the cardiovascular system.

5

Nuts: Eat a handful of nuts (about 30 grams) every day

Nuts are rich in dietary fiber and are also a good source of linoleic acid. Studies have found that eating 28 grams of nuts per day is associated with a 25% lower risk of coronary heart disease. The review suggests that eating 30 grams of nuts per day can promote cardiovascular health. The "Dietary Guidelines for Chinese Residents (2022)" also recommends eating 25-35 grams of soybeans and nuts per day.

6

Vegetables and fruits: Eat at least 400 grams of fruits and vegetables each day

The study found that eating 400 grams of vegetables per day was associated with an 18% to 21% lower risk of coronary heart disease and a 34% lower risk of death. Eating 400 grams of fruit per day was associated with a 10% and 18% lower risk of coronary heart disease and a 21% and 32% lower risk of cardiovascular disease and death, respectively. The review recommends eating at least 400 grams of vegetables and fruits each day. The Dietary Guidelines for Chinese Residents (2022) recommends eating at least 300 to 500 grams of vegetables per day, with dark vegetables accounting for 1/2; eating 200 to 350 grams of fresh fruit per day, and fruit juice cannot replace fruit.

7

Whole grains: Low-glycemic-index grains may reduce cardiovascular risk

Studies have found that regular consumption of refined grains is associated with an increased risk of cardiovascular disease, while whole grains help reduce the risk of cardiovascular disease, with each 30 g/day increase in consumption associated with an 8% lower risk of death from coronary heart disease. It is recommended to consume 1 to 2 servings of whole grains per day. The Dietary Guidelines for Chinese Residents (2022) recommends consuming 250 to 400 grams of cereals and potatoes per day, including 50 to 150 grams of whole grains and beans; 50 to 100 grams of potatoes, such as wheat, oats, barley, etc.

8

Oil: 25-30 grams of vegetable oil per day

Studies have shown that compared with butter and other animal fats or oils rich in saturated fat, olive, soybean, sunflower seed, and corn oils may be healthier choices, and their daily intake should be between 25 and 40 grams. The Chinese Dietary Guidelines (2022) recommends that adults use 25 to 30 grams of cooking oil per day.

9

Salt: It is recommended to eat less than 5 grams per day

Several studies have found that a high-salt (sodium) diet is associated with a higher risk of cardiovascular disease and mortality compared with a low-salt (sodium) diet. Every 1 gram increase in dietary sodium intake is associated with a 6% increase in the risk of cardiovascular disease. The review recommends that healthy adults consume less than 5 grams of salt per day, equivalent to 2.3 grams of sodium, while reducing hidden salt intake. The "Dietary Guidelines for Chinese Residents (2022)" recommends that adults consume no more than 5 grams of salt per day. The 2022 version of the Dietary Pagoda has raised the "salt restriction" target because a large number of studies have shown that excessive salt intake increases the risk of diseases such as hypertension and stroke, and currently the salt intake of Chinese residents is generally excessive.

10

Beverages: Significantly increase cardiovascular risk

The study found that drinking a 250 ml serving of sugary drinks per day was associated with a 15% to 22% increased risk of coronary heart disease. The review recommends that, based on the existing evidence, the consumption of sugary drinks should be strictly limited and replaced with water.