Maintaining healthy arteries involves making daily choices that help keep blood vessels flexible and avoid overloading the body. However, many people still wonder what actually works.
There are subtle signs, such as slightly higher blood pressure or constant fatigue, that indicate when the vessels are under too much strain. Identifying these factors allows you to act before bigger problems arise.
Experts he consulted Capitals Collected the main measures to strengthen the arteries and maintain the body’s balance. check it out!
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Healthy eating
Food choice directly affects the condition of blood vessels. Diets containing fruits, vegetables, fiber, olive oil, fish and nuts enhance arterial function and reduce inflammatory substances.
On the other hand, consumption of ultra-processed products, sausages, refined flour, industrial fats and excess sugar makes blood vessels stiffer and encourages plaque buildup.
“The dietary pattern changes the behavior of the arterial wall, reduces internal inflammation and improves the ability of the vessels to respond to pressure changes,” explains cardiologist Marcelo Bergamo, of the Santa Barbara Hospital in São Paulo.
Regular physical activity
Moving your body frequently improves your arteries’ ability to expand and relax. Therefore, experts recommend 150 to 300 minutes per week of light to moderate aerobic exercise, in addition to strengthening exercises.
What’s more, physical activity strengthens the heart, improves blood flow, and reduces LDL (known as “bad”) cholesterol and body weight, factors that are directly linked to cardiovascular risk. Those who start with just ten minutes a day also see gradual improvement, especially in sedentary people.
Regular exercise increases the elasticity of the arteries and reduces heart risk factors
Adequate sleep
In cases of intermittent or insufficient sleep, the body remains alert for a longer period and produces inflammatory substances that increase the load on the arteries. This pattern favors vessel erosion and alters normal pressure regulation.
Therefore, it is recommended to sleep between seven to nine hours per night. Adequate sleep helps regulate blood pressure and prevents hormonal fluctuations that damage the inner lining of blood vessels.
“Sleep acts as a period of recalibration of the arteries. When it fails, the body remains alert, producing more adrenaline and making it difficult for the blood vessels to rest,” explains cardiologist Thiago Marinho, from the Mater de Goiania Hospital.
Stress control
Prolonged stressful situations stimulate the release of adrenaline and cortisol. These hormones, in turn, increase pressure, make blood vessels more rigid, and encourage inflammatory processes in the body that lead to arterial erosion.
To counter this effect, breathing techniques, meditation, physical activity, and even spiritual practices help reduce the level of alertness in the body. Psychological support also guides healthy ways to cope with routine.
Reducing smoking and alcohol
Reducing contact with cigarettes — active or passive — is one of the most effective ways to protect your arteries. The presence of toxins causes blood vessels to constrict, increase blood vessel stiffness, and reduce substances that keep blood circulation healthy.
Therefore, stopping or limiting tobacco prevents these effects from continuing and gives the cardiovascular system a real chance to recover.
Avoiding alcohol consumption helps control triglycerides, blood pressure, and inflammation, which contribute to plaque formation. For those who are more sensitive or have a family history of heart disease, this reduction is even more important, because it reduces the silent effect of alcohol on the functioning of the arteries.
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