Help Prevent Heart Attacks and Strokes With These 7 Heart-Healthy Foods

As we age, our blood vessels lose youthful elasticity and may even begin to harden and narrow, making it difficult for blood to flow easily, which is a problem compounded by high blood viscosity. What are the symptoms of arterial hardening and blockage, and what measures can be taken to restore vascular health?

Blood is a vital life substance responsible for transporting oxygen, nutrients, and metabolic waste, thereby maintaining the body’s normal functioning. However, when blood becomes excessively viscous or blood vessels harden, these functions may be compromised, potentially leading to a range of health issues, including heart disease and stroke.

Atherosclerosis refers to changes in arteries caused by the thickening of blood vessel walls or the development of blockages within the vessels for various reasons. Multiple factors, including high blood pressure, diabetes, and hyperlipidemia, can trigger this condition. Additionally, obesity, smoking, excessive alcohol consumption, endocrine disorders, anxiety, stress, depression, poor dietary and lifestyle habits, insufficient physical activity, and aging are all associated with atherosclerosis.

When atherosclerosis occurs, blood vessels lose their flexibility, leading to deterioration in peripheral circulation. This increases the risk of blood clot formation and the development of diseases such as stroke, heart attack, and angina.

12 Early Signs of Atherosclerosis

The development of atherosclerosis is gradual, and there may not be noticeable symptoms in its early stages. However, if the following apply to you, it suggests a higher likelihood of atherosclerosis:

1. A history of hypertension, hyperlipidemia, or diabetes
2. Prolonged smoking or alcohol consumption
3. Coldness and numbness in the hands and feet
4. Decline in memory, characterized by forgetfulness of numbers, dates, names, and places, as well as recently contemplated tasks
5. Personality changes, marked by increased irritability and mood swings
6. Difficulty concentrating and slower thought responses
7. Sluggish movements
8. Being overweight
9. Recurring dizziness and headaches ranging from mild to severe
10. Slight tremors in the hands, especially noticeable when holding utensils
11. Shallow sleep, difficulty falling asleep after waking, frequent dreams, and insomnia
12. Becoming easily fatigued and lacking energy

If you exhibit the above signs, making dietary adjustments by adopting a low-cholesterol, low-salt, and low-sugar diet is advisable. Additionally, avoid smoking and excessive alcohol consumption and engage in moderate exercise. It is also essential to undergo regular atherosclerosis checkups.

4 Possible Symptoms of High Blood Viscosity

High blood viscosity is a common circulatory issue, and individuals with this condition are at a higher risk of developing arteriosclerosis. Elevated blood viscosity can lead to impaired blood circulation and poor metabolism. Common symptoms include headaches, shoulder and neck soreness, numbness in the hands and feet, fatigue, palpitations, chest tightness and pain, and the appearance of skin spots.

Middle-aged and older people with chronic illnesses, as well as young people under high stress, are both high-risk groups for high blood viscosity. Those with a history of conditions such as hypertension, arteriosclerosis, heart disease, and diabetes face an even greater risk. Additionally, young people under significant work-related stress who frequently consume alcohol and processed meats may also experience an early onset of increased blood viscosity.

The following four symptoms may point to higher blood viscosity:

1. Dizziness, grogginess, and sluggish thinking in the early morning. One experiencing this symptom might need breakfast to restore clarity of mind.
2. Lethargy throughout the afternoon, especially if that causes one to nap daily. One might have particularly high energy levels after dinner.
3. Shortness of breath during squatting. This is because blood flow to the heart and chest decreases during squatting, leading to ischemia in organs such as the lungs and brain and thus causing breathing difficulty.
4. Intermittent blurry vision. Decreased blood flow due to high blood viscosity may lead to insufficient nourishment to the optic nerve. Additionally, temporary ischemia or lack of oxygen to the optic nerve and retina can cause intermittent blurriness.

Factors Contributing to Blood Vessel Blockage

Both arterial hardening and high blood viscosity can contribute to blood vessel blockage. This blockage can lead to a range of health issues, including cardiovascular diseases such as arteriosclerosis, hypertension, and hyperlipidemia, as well as chronic liver, kidney, and lung diseases. In severe cases, it can result in fatal conditions such as myocardial infarction (heart attack) and stroke, resulting in sudden death.

Factors contributing to blood vessel blockage, hardening, and high blood viscosity include:

• Negative emotions: Psychological stress can cause muscles and nerves to tense up, leading to involuntary constriction of blood vessels. This can, in turn, cause high blood pressure. A study published in The Lancet found that stress stimulates amygdala activity in the brain. This stimulation leads to hormonal and autonomic changes, which promote arterial inflammation and atherosclerosis, increasing the risk of a range of cardiovascular diseases.
• Unhealthy diet: Excessive consumption of ultraprocesssed foods with low-quality fat and added sugars increases the risk of metabolic diseases. Eating cold foods can also cause blood vessels to constrict, a condition referred to as “cold coagulation” in traditional Chinese medicine (TCM). Additionally, inadequate water intake can lead to high blood viscosity and affect metabolism. During the summer, when sweating heavily, it is essential to ensure adequate hydration. Even people in their 50s who maintain healthy lifestyles and diets can have strokes during the summer due to insufficient water intake.
• Physical inactivity: Insufficient physical activity can lead to poor blood circulation. However, it is important to note that exercise should be moderate; intense workouts in the cold can potentially harm the body.
• Smoking and alcohol consumption: Unhealthy habits such as smoking and excessive alcohol consumption can affect cardiovascular health.

Natural Methods for Improving Blood Circulation

Poor blood circulation, known as “blood stasis” in TCM, is often observed in clinical practice. Patients typically exhibit darkened lips and, in severe cases, purple tongue discoloration, along with persistent fatigue. For such patients, herbal remedies to replenish qi, nourish blood, and resolve blood stasis are often prescribed to improve myocardial energy metabolism. Some commonly used TCM formulas are Shengmai San and Xuefu Zhuyu decoction. Animal research has shown that Xuefu Zhuyu decoction can improve retinal ischemia and dissolve blood clots.

Patients should also be mindful of their daily diets. The following seven types of foods are particularly beneficial for protecting vascular health:

1. Blood-clearing herbal medicines: Chinese herbs such as danshen, hawthorn, red peony, and sanqi have the effect of clearing blood vessels and are relatively safe and mild; long-term use promotes blood circulation. However, patients taking anticoagulant medications should consult their physician before taking these herbal medicines.
2. Black-colored foods: Black or nearly black foods such as black fungus, grapes, shiitake mushrooms, black sesame seeds, seaweed, and kelp possess anticoagulant effects, which can improve blood vessel elasticity and blood circulation. Additionally, seaweed and kelp are particularly helpful in lowering blood lipid levels. Research has shown that consuming algae can reduce LDL (“bad”) cholesterol.
3. Red-colored foods: Red or nearly red foods, including carrots, pomegranates, tomatoes, and bell peppers, are generally beneficial for blood circulation. Research shows that people who eat more tomatoes and other lycopene-rich foods experience a reduced risk of cardiovascular diseases, with a particular decrease in the risk of stroke by 26 percent.
4. Spices: Scallions, onions, ginger, garlic, and turmeric can improve blood circulation.
5. Sour foods: Acidic foods such as lemon, vinegar, and pineapple can soften blood vessels. The bromelain enzyme found in pineapple promotes digestion and also possesses fibrinolytic and anti-thrombotic activities.
6. Fermented foods: Fermented foods such as natto, miso, and kimchi can improve metabolism and benefit overall well-being. Furthermore, natto contains nattokinase, which exhibits anticoagulant properties. A Japanese study published in the British Medical Journal (BMJ) in 2020 suggested that individuals who frequently consume natto have a significantly lower risk of cardiovascular disease-related mortality, with a 24 percent reduction in men and a 21 percent reduction in women.
7. Healthy fats: Healthy oils such as fish oil, camellia seed oil, and extra-virgin cold-pressed olive oil play a crucial role in promoting cardiovascular health. It is common for people with high blood lipid levels to avoid consuming fats, but this approach is misguided. In fact, incorporating more healthy fats into one’s diet can aid in the body’s metabolism of unhealthy fats. Research has found that a moderate intake of unsaturated fatty acids supports antioxidant activity, thereby reducing the risk of cardiovascular diseases. Notably, omega-3 fatty acids, abundant in fish oil, can regulate platelet aggregation and prevent thrombosis.

In addition to consuming blood-thinning foods, it is essential to drink plenty of water, limit intake of ice-cold foods and drinks, and manage stress. During the cold winter months, soaking in hot springs or hot baths can also benefit health.

Patients with heart conditions and older individuals need to engage in gentle exercises. One of the simplest and safest exercises is walking. Activities such as tai chi and Baduanjin, a medical form of qigong, can also be helpful.