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Imagine your cells are tiny cities. Just as a city needs power plants, each of your cells contains hundreds of small organelles called mitochondria. These are the power plants of your cell. They convert the food you eat into energy that your body uses for everything – from muscle movement to the process of thinking. Keeping these power plants healthy, efficient, and numerous is key to overall health, energy levels, and even slowing down aging. This review explains what science knows about how to make your mitochondria stronger, more productive, and more resilient. 📊 WHAT REALLY WORKS 🏋️‍♂️ 1. EXERCISE [9/10] – DETAILED INSTRUCTION Why is it #1 among all methods? Exercise is like an "alarm clock" for mitochondria. They get the signal "DANGER! Need more energy!" and start to multiply. ✅ HOW TO DO IT RIGHT: 1. Aerobics (Cardio) [9/10] What: Jogging, cycling, swimming, brisk walking How much: 30 min × 5 days a week (150 min total) Result: After 6-8 weeks +25-40% mitochondria in muscles 2. Strength Training [9/10] What: Squats, push-ups, pull-ups, bench press How much: 2-3 times a week, 45 min Approach: 3 sets × 8-12 repetitions Weight: The last 2 repetitions are hard 3. Ideal Combination (the best): Monday: Strength (legs) Squats 3×10 + walking 30 min Wednesday: Cardio 40 min, Cycling 40 min Friday: Strength (upper body), Push-ups 3×8 + pull-ups Sunday: Cardio + stretching, Walk 60 min Result after 8 weeks: ✅ +30% mitochondria in muscles ✅ Less fatigue ✅ Faster recovery 🕐 2. INTERMITTENT FASTING [8/10] ✅ What is it? A simple method: don't eat for a certain period, drink water/tea/coffee without sugar. The body "cleans up" inside – repairs mitochondria. How to do it right? For beginners: 16:8 – eat only during an 8-hour window (e.g., 12:00-20:00), fast for 16 hours. 5 days a week. Intermediate level: 5:2 – eat normally for 5 days, 2 days at 500-600 kcal. Example day: Skip breakfast, first meal at 12:00, last at 20:00. Drink water! Result: Protects mitochondrial DNA, reduces fatigue. 💊 3. NMN (Nicotinamide Mononucleotide) [8/10] ✅ What is it? Powder/capsules. With age, NAD+ (fuel for mitochondria) drops by 50% in cells. NMN is a "refueling station" that replenishes it. Where to buy? iHerb, Amazon, other stores. How to use: Dose: 250-500 mg in the morning on an empty stomach. Course: 2-3 months, then a break of 1 month. Form: Capsules or sublingual powder. Result: Improves energy, sleep, muscles. Safe up to 1250 mg. ⚡ 4. CoQ10 (Coenzyme Q10) [7-8/10] ✅ What is it? A vitamin-like substance that lives in mitochondria and helps produce energy (ATP). With age, there is less of it – fatigue. For people: 100-200 mg per day. Where to buy? Any pharmacy. The ubiquinol form (red bottle) is better absorbed. How to take: 1 capsule in the morning with fatty food (oil helps absorption). Result: +90% ATP, more mitochondria. Especially useful after 40. ☀️ 5. VITAMIN D [8/10] ✅ What is it? The "sunshine vitamin". Without it, mitochondria "suffocate" – minus 80% energy. Where to get it easiest: Sun: 15-20 min in the sun (arms/face) 3 times a week in summer. Pharmacy: Capsules 2000-5000 IU (D3, cholecalciferol). NOW Foods Vitamin D3 5000 IU – cheap and proven. How to take: 2000-4000 IU daily with food, 3 months in winter, then maintenance 1000 IU. Check: Get a test before starting! 🌀 6. MAGNESIUM [8/10] ✅ What is it? A mineral without which ATP doesn't work (like gasoline without a spark). 50% of people have a deficiency – chronic fatigue. Where to get it: Food: Spinach (80 mg/100g), almonds (270 mg/100g), avocado, bananas, dark chocolate. Supplements: Magnesium glycinate or bisglycinate (better absorbed). Dose: Men: 400 mg/day Women: 320 mg/day Intake: In the evening – improves sleep. 🥶 7. COLD EXPOSURE [7-8/10] ✅ Beginner: Cold shower 30 sec (11-15°C) – 3 times a week. Intermediate: Ice bath 2-3 min (10°C) – 2 times a week. Advanced: Winter swimming 5-10 min. Example: After a hot shower – 30 sec under cold water. Shivering = correct! Result: Brown fat grows (full of mitochondria), +autophagy (cleaning out trash). 🥑 8. KETOGENIC DIET [7/10] ✅ What is it? Low carbs (20-50g/day), high fat (70%), moderate protein. Example menu: Breakfast: Eggs with avocado + bacon Lunch: Salad with chicken + olive oil Dinner: Salmon with broccoli + butter How many days: Beginner: 2 weeks, 2 times a year. Continuously: If comfortable – for months. 📝 9. Also: L-Carnitine [6/10]: Transports fat into mitochondria for burning. Where: Beef (100g=100 mg), supplement 500-2000 mg/day. Resveratrol [6-7/10]: From red wine/grapes. Activates the "longevity gene" SIRT1. Dose: 200-500 mg capsules. Red Light [6/10]: Panel with red lamps (660+850 nm). Shines on the skin – mitochondria "wake up". How much: 10-15 min in the morning on abdomen/chest. Buy: Joovv or cheap analogues on AliExpress Sauna [6-7/10]: 20 min 70-80°C, 2-3 times a week. Sleep [7/10]: 7-9 hours, go to bed/get up at the same time. 🔴 HARMFUL FACTORS: Oxidative Stress: Imagine rust on batteries – free radicals (ROS) rust mitochondria from the inside. Result: DNA mutations, less energy, aging. Alcohol: Increases rust 4 times, breaks the ATP "production line". Fructose (soda, juices): Pollutes mitochondria, reduces energy by 40%. Insomnia: Mitochondria don't have time to clean up at night. ⚠️ OXIDATIVE STRESS – FULL BREAKDOWN ❌ WHAT CAUSES "RUST" ROS: CRITICALLY HARMFUL [10/10]: Alcohol – increases ROS 4-6 times, breaks all 5 energy complexes [8/10] Fructose (soda, juices) – +40% ROS in mitochondria [8/10] Smoking – poison for mtDNA, mutations 10 times more often [9/10] Trans fats (fast food, margarine) – block electron transport [8/10] Insomnia – mitochondria don't get cleaned at night [8/10] MODERATELY HARMFUL [6-7/10]: Overeating (especially carbs) Stress (cortisol increases ROS) Polluted air

Blood is the fluid of life, supplying your cells with oxygen and nutrients. Its quality directly affects the functioning of your heart, brain, and other organs. 1. 🔍 What Actually Happens in Your Blood? 🧬 Blood viscosity: why is it important? Blood viscosity is the “thickness” of blood. Imagine the difference between water and honey. Thin blood flows more easily, enters the smallest capillaries, and delivers oxygen more efficiently. Thick blood works more slowly and can lead to strokes, heart attacks, and poor tissue nutrition. 🧼 Detoxification: how your body cleanses itself You already have two main cleansing systems: The liver is the main filter. It converts toxins into less harmful substances through two stages of metabolism, then excretes them through bile. The kidneys filter approximately 120-150 liters of blood per day, removing waste and regulating electrolyte balance. Auxiliary organs: the intestines (remove solid waste), the lungs (remove gases), the skin (remove waste through sweat) There is no evidence that any “detox” product magically cleanses the blood better than your own system. All you need to do is support the functioning of your liver and kidneys. 2. ✅ What Really Works 2.1 🏃‍♂️ Exercise — the gold standard (Level of evidence: 8/10) One of the first serious scientific analyses showed that athletes naturally have thinner blood than people who do not exercise. After 3 months of regular training: Blood viscosity decreases by 10-15% Red blood cell deformability improves significantly The effect persists even in people with medical conditions 2.2 💧 Proper hydration with electrolytes (8/10) Water alone is not enough. A study showed that simply increasing water consumption did not reduce blood viscosity in the short term. But here's what works: drinks with carbohydrates and electrolytes (salt + sugar) viscosity decreases by 10-20% Mechanism: electrolytes help retain water in the bloodstream (it does not escape into the intercellular space). The norm is 2-3 liters of water per day, but it is better to add a small amount of salt or sports drinks when exercising. 2.3 🥗 Mediterranean diet — tested on 7,500 people (Confidence level: 9/10) The PREDIMED Trial is one of the largest trials in the history of nutrition. Researchers divided people into three groups: Low-fat diet (control) Mediterranean diet with olive oil Mediterranean diet with nuts Results after 4.8 years: People on the Mediterranean diet had 30% fewer heart attacks, strokes, and deaths from heart disease. Key components: Extra virgin olive oil (polyphenols) Nuts (monounsaturated fats) Fish (omega-3) Vegetables and fruits (antioxidants) Red wine in moderation (resveratrol) Mechanism for blood: polyphenols improve endothelial function (cells produce more nitric oxide, which dilates blood vessels) and reduce inflammation. 2.4 🐟 Omega-3 fatty acids (8/10) A classic 1985 study showed that daily intake of 1.8 g of EPA (a form of omega-3) for 7 weeks: Reduces blood viscosity by 15% Improves red cell deformability Does not affect plasma (the liquid part of blood) Mechanism: omega-3 is incorporated into the membranes of red blood cells, making them more flexible. A later study confirmed that a dose of 2.52 g/day for 5 weeks reduced plasma viscosity, red blood cell rigidity, and systolic blood pressure simultaneously. 2.5 💉 IV therapy (saline solution) — when it is really needed (8/10) Normal saline solution (0.9% NaCl) is not magic, but it is an effective medical procedure for: Acute dehydration (after intense exercise, illness) Electrolyte imbalances The need for rapid hydration Advantages over drinking water: Bypasses the digestive system (effect in 30-60 minutes instead of hours) Direct control of electrolytes Guaranteed absorption Conclusion: IV saline solution is a legitimate medical procedure when there is a real need, not a cosmetic “rejuvenation” treatment. 2.6 💊 Pentoxifylline — an old drug with new evidence (7/10) Pentoxifylline is a drug (methylxanthine) that the FDA has approved for intermittent claudication (pain in the legs when walking). But in recent years, it has been found to work on several mechanisms simultaneously: Reduces blood and plasma viscosity by 10-15% Improves red cell deformability Reduces fibrinogen (a clotting protein) Improves blood filterability A study in rats with cirrhosis of the liver showed that a single dose of pentoxifylline reduces portal pressure and viscosity simultaneously. Why isn't it used more often? The studies were small. But the mechanism of action is well described, and there are few side effects. 2.7 ⚡ NAD+ restoration — metabolic rejuvenation at the cellular level (9/10 for animals, 6/10 for humans) NAD+ (nicotinamide adenine dinucleotide) is a molecule that participates in 500+ enzymatic reactions in your body. Its levels decline with age. What happens when NAD+ is restored (in animal studies): Mitochondrial function (the energy powerhouses of cells) improves SIRT1 and SIRT6 (longevity genes) are activated Cells' ability to repair DNA increases Stem cells are rejuvenated Lifespan may increase by 5-30% Human data (to be released in 2024-2025): Improved heart function markers Reduction in circulating inflammatory cytokines over 3 weeks Improved mitochondrial function in patients with heart failure How to obtain: NR (nicotinamide riboside) and NMN (nicotinamide mononucleotide) are precursors of NAD+ that you can take as supplements. Doses in studies: 250-1000 mg/day. 2.8 🦸 Hyperbaric oxygen therapy (HBOT) — literally rejuvenation (7/10) In 2024, Israeli scientists conducted the first human study showing that hyperbaric oxygen therapy (breathing 100% oxygen under pressure) can reverse biological markers of aging. What happened (people over 64 years old, 60 HBOT sessions): Telomeres (the ends of chromosomes) lengthened by 21% — a physical marker of youth Senescent cells (old cells) decreased by 37% Physical exercise tolerance (VO2Max) improved Mechanisms: Increased oxygen content triggers angiogenesis (growth of new blood vessels) Oxidative stress is reduced The number of circulating stem cells increases Endothelial function improves 2.9. ⏳ Intermittent fasting and autophagy (7/10) Intermittent fasting (skipping meals several days a week or following a 16:8 protocol) activates autophagy, a mechanism in which cells “eat” their own damaged parts. What studies have shown: In animals: autophagy is activated in the liver, but weakly in muscles. Inflammation is reduced. May help with neurodegenerative diseases (Alzheimer's, Parkinson's). Critically important: the effects are tissue-specific. Fasting improves autophagy in the liver better than in muscles. Protocol: 16:8 (eat within an 8-hour window) or 24-hour fasting 1-2 times a week. 3. 🤔 Interesting, but less proven 3.1. 🌿 Earthing — contact with the ground Confidence level: 4/10 Hypothesis: when you walk barefoot on the ground, free electrons from the soil enter your body and neutralize free radicals. Chevalier study (2013): 10 people sat barefoot on a conductive cushion connected to the ground for 2 hours. The “zeta potential” (electric charge) of red blood cells was measured. Results: Zeta potential increased by 20-30% Aggregation (clumping) of red cells decreased Problems: Only 10 people — not enough for a reliable conclusion No real control — no information about what happened in the placebo group A 2019 systematic review concluded: “small sample sizes are a major limitation” and large randomized studies are needed Conflict of variables: the subjects lived their normal lives, and it is impossible to control exercise, diet, and sleep Conclusion: May be beneficial (not harmful!), but larger studies are needed. Recommendation: You can walk barefoot, but not instead of proven methods. 3.2. 🧲 Magnetic fields — they work physically, but how to use them? (4/10) In 2011, researcher Tao from the US discovered that a magnetic field of 1.3 Tesla (stronger than an MRI) applied to a blood sample for 1 minute reduces viscosity by 20-30%. Mechanism: red blood cells contain iron, so in a magnetic field they line up in “chains” along the field lines, reducing resistance to flow. Big problem: It works in a test tube (in vitro) There is no practical way to apply this to the human body The patient can be in a magnetic field, but the blood does not remain ordered after leaving the field FDA status: never approved for clinical use. Conclusion: interesting physics, but not practically applicable. 3.3. 📡 Electromagnetic waves — danger vs. benefit? (2/10) Popular hypothesis: electromagnetic waves from cell phones, 5G towers, and microwaves may be beneficial for blood. Reality: studies show the opposite. An analysis of more than 20 animal studies showed that exposure to EM waves: Increases the number of red blood cells and hemoglobin (not always good) May increase white blood cells (a sign of inflammation) Produces more free radicals (ROS — reactive oxygen species) May disrupt hemoglobin function, turning it into methemoglobin (which does not carry oxygen) In 2022, the National Research Council concluded that low-frequency EM fields have no “significant effect” on immunity, but higher frequencies may be problematic. Conclusion: No evidence of benefit; there is a risk of harm. Avoid unnecessary exposure. 3.4. 🧄 Turmeric (curcumin) and garlic — minor effects (5-6/10) Turmeric: Curcumin (the active ingredient) has in vitro anticoagulant properties (slows blood clotting) But the effects are small (not like aspirin) May interact with blood-thinning medications Garlic: Contains organosulfur compounds with antithrombotic properties But the effect is small and temporary (7-10 days) Conclusion: can be used as a spice for its anti-inflammatory effect, but not as a substitute for blood-thinning medications. 3.5. 🍇 Antioxidant supplements — can they be harmful? (4/10) Popular idea: free radicals (ROS) are harmful, so antioxidants are good. New science: it's more complicated than that. ROS are used as signals for: Activating the immune system Destroying pathogens Stimulating tissue regeneration Preventing cancer If you are healthy with normal ROS levels: Too many antioxidants can suppress these necessary signals Can lead to “antioxidant stress” Conclusion: Eat fruits and vegetables (natural antioxidants in the right amounts). Do not take megadoses of supplements unless your oxidative stress levels are elevated. 4. ❌ What Doesn't Work (Despite Its Popularity) 4.1. 🧫 Young Blood and Transfusions — The FDA Says “No” (2/10) Background: In 2013, Stanford researchers surgically connected two mice (one young and one old) to share blood. The old mouse rejuvenated! This led to a wave of research and even a company in the US that charges $8,000 for an infusion of young plasma. What they found out later: The effect in parabiosis (connected mice) may not be due to young blood, but to the removal of old blood. When old plasma is simply diluted with saline and albumin, the rejuvenating effect remains! This means that it is the removal of harmful proteins that works, not the addition of good ones. In 2019, the FDA officially warned consumers that young plasma transfusions are an “unproven treatment” with potential risks of infection. Ethical issues: Where does the young blood come from? Exploitation of young donors? Risk of disease? Conclusion: Interesting for science, but not for clinical practice. Even in animals, it is not clear what exactly works. 4.2. 🧂 Just drink salt water (1/10) Popular idea: “add salt to water to improve electrolytes and cleanse the blood.” Study: people with sickle cell anemia playing soccer in the heat were divided into two groups: Group 1: drank as much water as they wanted Group 2: refrained from drinking water (dehydrated themselves) Result: water normalized blood viscosity, but adding salt to water did not provide any additional benefit. Electrolytes (K+, Mg) are needed, not just salt. Excess salt can be harmful (hypertension). Conclusion: drink water, but if you are deficient in electrolytes, add a sports drink, not salt. 4.3. 💦 Just drink more water overall (3/10) 2006 study: people drank an additional 1.5 liters of water per day for several weeks. Result: Blood viscosity did not change Fibrinogen did not change No cardiac risk markers improved Why?: If you are not already dehydrated, the extra water is simply excreted by the kidneys. Exception: During intense exercise or illness, additional hydration is important. 5. 📊 Table: What Actually Works MethodEffectConfidenceTime Exercise↓10-15% viscosity8/103 months Hydration + electrolytes↓10-20% viscosity8/10Hours Mediterranean diet↓30% CC events9/104+ years Omega-3 (1.8g EPA)↓15% viscosity8/107 weeks IV saline solution↓viscosity, ↑hydration8/1030-60 min Pentoxifylline (400 mg × 3)↓10-15% viscosity7/104-8 weeks NAD+ (NR/NMN 500 mg)↑mitochondria, ↓inflammation7/108-12 weeks HBOT (60 sessions)↑21% telomeres, ↓37% old cells7/103 months Intermittent fasting↓inflammation, autophagy7/108+ weeks Grounding (2 hours)↑zeta potential4/10Immediately (?) TurmericMild anticoagulant6/10Unknown GarlicMild antithrombotic5/107-10 days 6. 🤷 Why are IV drips used? IV therapy is used for: Hydration — rapid recovery from dehydration (dehydration, illness, intoxication) Electrolyte correction — restoring the balance of sodium, potassium, and chlorine in case of disorders Drug delivery — direct administration of antibiotics, painkillers, antiemetics Blood substitutes — in case of blood loss or anemia Nutrition — parenteral nutrition when eating is impossible Normal saline (0.9% NaCl) is an isotonic solution that does not disturb the electrolyte balance in cells. It is the medical standard. 7. 🧽 Detoxification: Truth and Myths Myth: There are “detox” products that magically cleanse the blood. Truth: Your body already has two super-effective systems. How to support natural detoxification Nutrition for the liver: cruciferous vegetables (cabbage, broccoli), berries, garlic Hydration for the kidneys: 2-3 liters of water per day Limiting stress: less alcohol, fewer processed foods Exercise: improves blood flow and the lymphatic system No “detox teas,” “cleansing juices,” or “magic supplements” will improve this. 8. 🧠 Interesting Facts (Credibility 4-5/10 — controversial but fascinating) Grounding may work — 10 people showed ↑20-30% zeta potential, but more research is needed Magnetic fields work physically — 1.3T magnet for 1 minute ↓30% viscosity, but no application to living bodies Turmeric has anticoagulant properties — better than garlic, but weaker than aspirin. Indian cuisine improves blood — turmeric + black pepper + ginger + coconut oil = combined anti-inflammatory effect. Red wine contains resveratrol — helpful in the Mediterranean diet, but moderation is key (1 glass/day). Telomeres lengthen with HBOT — by 21% in the first human study in 2024! 9. 🗓️ Recommended Protocol (Evidence-Based) (7-9/10) Baseline Daily: 30 minutes of moderate exercise (walking, swimming, cycling) 2-3 liters of water + sports drink during intense exercise Mediterranean diet (olive oil, fish, vegetables, nuts) 2-3 servings of fish (rich in omega-3) per week Result: 10-30% reduction in blood viscosity, 30% reduction in cardiac events after one year Advanced level (if at risk or aged 55+) Pentoxifylline 400 mg × 3 times a day (prescription) Intermittent fasting 16:8 or 24:0 once a week NAD+ restoration: NR 500-1000 mg/day or NMN 500 mg/day Result: additional 5-15% improvement + aging biomarkers↓ Maximum level (if very interested and have the means) HBOT: 60 sessions × 90 min Maximum from the basic level Result: 20%+ rejuvenation according to objective markers Sources Used Ticagrelor improves blood viscosity. National Center for Biotechnology Information, 2019. Доверие: 8/10 Influence of regular physical activity on blood rheology. Ernst E., 1987. Доверие: 8/10 Blood viscosity modulates tissue perfusion. Lenz C., 2008. Доверие: 8/10 Key Parameters, Impact on Blood Flow. Nader E., 2019. Доверие: 8/10 Effects of regular exercise on blood rheology. Nature Scientific Reports, 2024. Доверие: 8/10 Effects of exercise training on blood rheology: meta-analysis. Romain AJ., 2011. Доверие: 8/10 Earthing (grounding) the human body reduces blood viscosity. Chevalier G., 2013. Доверие: 4/10 (мало участников) Disturbance in haematological parameters induced by EMF. MedCrave Online, 2018. Доверие: 5/10 Young Blood Transfusions: Parabiosis Research. Pierre Health, 2025. Доверие: 2/10 Effects of Electromagnetic Fields on Organs and Tissues. NCI, 1993. Доверие: 6/10 The science of young blood transfusions. Drug Discovery News, 2025. Доверие: 2/10 Earthing (Grounding) the Human Body. Liebertpub, 2013. Доверие: 4/10 Young blood transfusion. Wikipedia (с цитированием Cochrane), 2018. Доверие: 2/10 The Health Implications of Earthing. Spine and Joint, 2026. Доверие: 4/10 Earthing (Grounding) the Human Body. PMC, 2012. Доверие: 4/10 Effects of hydration on blood viscosity in SCT carriers. Diaw M., 2014. Доверие: 8/10 How to cleanse your blood. Vinmec, 2025. Доверие: 6/10 Effects of carbohydrate-electrolyte beverage on blood viscosity. Chang C., 2010. Доверие: 8/10 The Truth About Detox. CareAnd, 2025. Доверие: 7/10 Normal Saline. NIH StatPearls, 2025. Доверие: 8/10 How to Clean Your Blood. Healthline, 2018. Доверие: 6/10 No effect of increased water intake on blood viscosity. Tonstad S., 2006. Доверие: 7/10 Organ Systems: Detoxification. Penn State, 2020. Доверие: 7/10 Booming IV hydration spa industry. JAMA Internal Medicine, 2025. Доверие: 8/10 Reducing blood viscosity with magnetic fields. Tao R., 2011. Доверие: 4/10 (in vitro) Magnetic fields reduce blood viscosity. Physics World, 2018. Доверие: 4/10 Analysis of Magnetic Field Influence on blood rheology. PMC, 2013. Доверие: 3/10 The Role of NAD+ in Regenerative Medicine. PMC, 2021. Доверие: 7/10 Physical enhancement of older adults using HBOT. PMC, 2024. Доверие: 7/10 Intermittent fasting: cellular cleansing. Institut Pasteur, 2024. Доверие: 7/10 Do NAD+ Boosters Work? GetHealthSpan, 2025. Доверие: 7/10 Can Hyperbaric Oxygen Therapy Reverse Biological Aging? Aviv Clinics, 2025. Доверие: 7/10 Intermittent fasting activates markers of autophagy. ScienceDirect, 2022. Доверие: 7/10 Cellular NAD+ Levels. PMC, 2017. Доверие: 7/10 NAD+ to assess health in aging humans. PMC, 2022. Доверие: 7/10 Medical Consensus on Grounding Sheets. DrOracle.AI, 2025. Доверие: 5/10 ROS Function in Redox Signaling. Schieber M., 2014. Доверие: 8/10 Pentoxifylline decreases blood viscosity. PubMed, 1997. Доверие: 7/10 Does Grounding to the Earth Reduce Pain. Umbro A., 2019. Доверие: 4/10 Role of ROS and Nutritional Antioxidants. Liu Z., 2018. Доверие: 8/10 Pentoxifylline for vascular health. Open Heart, 2016. Доверие: 7/10 Grounding: Can Walking Barefoot on Earth Heal You? Healthline, 2019. Доверие: 4/10 Cellular Red-Ox system in health and disease. ScienceDirect, 2023. Доверие: 8/10 Achieving the Balance between ROS and Antioxidants. Poljsak B., 2013. Доверие: 8/10 The antioxidant potential of Mediterranean diet. Billingsley HE., 2018. Доверие: 9/10 (PREDIMED) The effects of dietary omega-3 on blood rheology. Cartwright IJ., 1985. Доверие: 8/10 Blood thinning foods, drinks, supplements. Integrated HCS, 2018. Доверие: 6/10 Effects of Mediterranean-style diet on CV risk. Estruch R., 2006. Доверие: 8/10 (PREDIMED) Blood fluidity and omega-3 fatty acids. Ernst E., 1991. Доверие: 8/10 Anticoagulant activities of curcumin. Kim DC., 2012. Доверие: 6/10 Effect of Mediterranean diet in CV prevention. Rev Esp Cardiol, 2024. Доверие: 9/10 How Omega-3 Fatty Acids Helps Prevent Heart Disease. Meridian Valley, 2025. 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(supported by evidence-based medicine) Vascular health directly affects the overall condition of the body and life expectancy. Scientific research shows that a comprehensive approach based on evidence-based data is important for maintaining vascular health. In this article, we will discuss seven key strategies whose effectiveness has been confirmed by authoritative sources. Contents Increase fiber intake Reduce saturated fats in your diet Physical activity Plant-based diet Control blood pressure, cholesterol, and sugar Quit smoking and limit alcohol consumption Stress management and sleep The effectiveness of the Mediterranean diet 1. Increase fiber intake Higher dietary fiber intake: lowers total cholesterol and LDL cholesterol, contributes to a slight reduction in diastolic blood pressure. The physical action of fiber helps maintain healthier blood lipid levels, which reduces the risk of atherosclerotic plaque formation. [source 2] 2. Reduce saturated fats in your diet Reduces the risk of cardiovascular events by approximately 17% with long-term adherence. This means fewer heart attacks and strokes due to improved vascular health. [source 3] What are saturated fats? Saturated fats are fats in which fatty acids do not have double bonds. They increase the level of “bad” LDL cholesterol in the blood, which is directly linked to vascular damage and the growth of atherosclerotic plaques. Where are saturated fats found? Fatty meats (pork, sausages, bacon) Butter and lard Fatty dairy products (cream, sour cream, full-fat cheeses) Coconut and palm oil Healthy alternatives (unsaturated fats) Olive, canola, and sunflower oil Nuts (walnuts, almonds, hazelnuts) Seeds (flax, chia, pumpkin) Avocado and fatty fish (salmon, mackerel, sardines) 3. Physical activity improves blood vessels even without weight loss Regular exercise improves cardiovascular risk factors even if your weight remains largely unchanged. This is due to improved endothelial function (the inner lining of blood vessels) and blood pressure regulation. [source 4] 4. Plant-based diet Focus on a whole-food, plant-based diet. Your main tactic should be to eat foods that naturally fight inflammation and lower “bad” cholesterol (LDL). This means that your diet should be based on vegetables, fruits, legumes, nuts, and whole grains. These foods are rich in fiber and antioxidants, which protect the inner lining of blood vessels from damage. [source 5] 5. Blood pressure, cholesterol, and blood sugar Check your blood pressure, cholesterol, and blood sugar regularly. These three indicators are the main risk markers for your blood vessels. Even slightly elevated blood pressure damages the walls of your arteries over time. High cholesterol leads to plaque formation, and high blood sugar leads to plaque destruction. You can keep these indicators within normal limits by leading a healthy lifestyle and, if necessary, taking medication prescribed by your doctor. [source 6] 6. Quit smoking and limit alcohol consumption Smoking is one of the most aggressive factors that destroy blood vessels. The chemicals in tobacco smoke directly damage the inner layer of the arteries, dramatically accelerating the development of atherosclerosis. Quitting smoking is the most effective step you can take to reduce your risk. Alcohol consumption, especially in large quantities, also increases blood pressure and harmful blood fat levels. [source 5] 7. Manage stress and get 7-9 hours of sleep per day Chronic stress and lack of sleep cause the body to constantly produce hormones that raise blood pressure and promote inflammation. Quality sleep and stress management techniques (walks, hobbies, relaxation techniques) are not a luxury, but an important part of vascular care. [source 5] The effectiveness of the Mediterranean diet for vascular health The Mediterranean diet is one of the most studied and effective ways to maintain vascular health. A large study called PREDIMED, involving thousands of people, showed that this diet, especially when supplemented with good olive oil or nuts, significantly reduces the risk of cardiovascular disease. Study participants who followed this diet were less likely to experience heart attacks, strokes, and other vascular problems. Questions I had after reading Can reducing fat intake actually improve vascular health? What happens to fats when they are fried or cooked? Sources and scientific data (10/10) Cochrane Library — Dietary advice for reducing cardiovascular risk (10/10) Cochrane Library — Dietary fiber for the prevention of cardiovascular disease (10/10) Cochrane Library — Reduction in saturated fat intake for cardiovascular disease (10/10) Cochrane Library — Exercise for overweight or obesity (9/10) Nature Medicine. Scientific journal. (7/10) Nutrients. Scientific journal on human nutrition.