How to improve vascular health and reduce the risk of cardiovascular disease

(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.

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

1. Can reducing fat intake actually improve vascular health?
2. What happens to fats when they are fried or cooked?

Sources and scientific data

1. (10/10) Cochrane Library — Dietary advice for reducing cardiovascular risk
2. (10/10) Cochrane Library — Dietary fiber for the prevention of cardiovascular disease
3. (10/10) Cochrane Library — Reduction in saturated fat intake for cardiovascular disease
4. (10/10) Cochrane Library — Exercise for overweight or obesity
5. (9/10) Nature Medicine. Scientific journal.
6. (7/10) Nutrients. Scientific journal on human nutrition.