3 Essential Foods and 1 Simple Exercise to Improve Cardiovascular Health

A diet that includes fish, fruits, vegetables and using acupressure can help clear blood vessels and decrease the risk of atherosclerosis.

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Maintaining cardiovascular health is essential for longevity and overall well-being. A balanced diet, acupressure, and regular exercise can safeguard the heart and help prevent cardiovascular diseases.

Cardiovascular diseases, including heart attacks and strokes, represent a significant threat to life. Heart disease has been the leading cause of mortality in the United States since 1921, according to the 2024 Heart Disease and Stroke Statistics from the American Heart Association.

The prevalence of cardiovascular diseases—such as coronary heart disease, heart failure, stroke, and hypertension—remains significantly high. A report from the American Heart Association predicts that by 2050, more than 60 percent of U.S. adults will have some form of cardiovascular disease. This rise is largely due to an increase in high blood pressure, with an estimated 184 million people expected to have hypertension. The percentage of adults with high blood pressure is projected to grow from 51.2 percent in 2020 to 61 percent by 2025.

In addition to taking medication as prescribed, it is essential to incorporate foods that help protect the heart and blood vessels for optimal cardiovascular health.

3 Essential Foods for Healthy Blood Vessels

Three types of foods are especially effective for cleansing the blood vessels, contributing to the prevention of arteriosclerosis.

• Cruciferous vegetables: Examples include broccoli, cabbage, and bok choy. A study published in the Journal of the American Heart Association suggested that eating at least three servings (≥225 grams per day) of cruciferous vegetables can reduce the thickness of the carotid artery walls, potentially lowering the risk of atherosclerosis.
• Fish: Mackerel is rich in omega-3 polyunsaturated fatty acids, particularly eicosapentaenoic acid, which can improve vascular function and help prevent the formation of blood clots.
• Fruits: Citrus fruits such as apples, oranges, and grapefruits are rich in pectin, a type of soluble fiber that can lower low-density lipoprotein (LDL) cholesterol levels in the blood. A study published in Nutrition, Metabolism and Cardiovascular Diseases in 2014 indicated that eating more than 93 grams of fruit (about one apple) per day or more than 25 grams of soluble fiber can help reduce the thickness of the carotid intima-media (the carotid artery wall), lowering the risk of atherosclerosis.

A 2004 study used data collected from 4,466 participants in the National Heart, Lung, and Blood Institute Family Heart Study and found that those who consumed high levels of fruits and vegetables ( at least four servings per day) experienced the greatest reduction in serum LDL levels.

A study on the association between apple intake and mortality risk showed that eating one apple daily can significantly lower the risk of death from cardiovascular disease and cancer. The saying “An apple a day keeps the doctor away” holds true.

Assessments for Heart Health

The ancient Chinese text “The Yellow Emperor’s Classic of Internal Medicine (Huangdi Neijing)” states, “The heart manifests in the complexion of the face,” meaning that heart health can be observed through one’s complexion. In traditional Chinese medicine (TCM), practitioners often assess heart health by examining the color of the face, lips, and earlobes.

• Face: A very red complexion may indicate high blood pressure, while a pale complexion could suggest anemia or low blood pressure. A bluish-purple hue may point to blood stasis.
• Lips: Bluish-purple lips could indicate potential heart problems.
• Earlobes: A crease on the earlobe may signify poor cardiovascular health. The deeper the crease, the more severe the condition, and seeking prompt medical attention is strongly advised.

Acupressure Points to Alleviate Arrhythmia Symptoms

Some people may experience a racing heart for no apparent reason, sometimes accompanied by irregular heartbeats, palpitations, or chest pain. Acupressure can effectively relieve these symptoms and help protect heart health.

Two effective acupoints, the Inner Gate and the Yellow Emperor, are on the hand and the foot. When experiencing palpitations or an irregular heartbeat, you can press either acupoint individually or both for symptom relief.

Locations of the Neiguan and Gongsun acupoints. Courtesy of Dr. Hu_talk/YouTube

Neiguan acupoint: Located three fingers’ width up from the wrist crease, between the two tendons on the wrist. Pressing this acupoint can relieve angina and arrhythmia and help prevent cardiovascular diseases. It benefits those suffering from chest tightness, breathing difficulties, and low blood pressure. It is also recommended for patients with heart conditions or pregnant women. Additionally, this acupoint is effective for relieving nausea and vomiting.

Gongsun acupoint: Located on the inner side of the foot, just below the base of the first metatarsal bone. In TCM, it is believed that pressing both the Neiguan and Gongsun acupoints simultaneously can alleviate issues related to the stomach, heart, and chest.

It is important to note that symptoms such as palpitations, chest pain, shortness of breath, and fatigue may indicate the onset of heart disease. Therefore, it is advisable to consult a doctor promptly.

One Simple Exercise to Prevent Heart Disease

People between the ages of 45 and 50 often feel fatigued and may experience increased soreness and back pain. In particular, women who have entered menopause face a significantly increased risk of cardiovascular disease as the levels of estrogen, which provide protective effects against heart disease, diminish.

Toshiro Ikeya, a Japanese physician, developed an exercise that can help revitalize blood vessels and aid in preventing arteriosclerosis and heart attacks.

Steps:

1. While standing, engage your core muscles while keeping your shoulders and arms relaxed.
2. Lift your heels and come onto the balls of your feet, relax your entire body, and jog in place for one minute. If jogging with the heels up is difficult, use the whole foot.
3. After jogging for one minute, gradually slow down and walk in place for 30 seconds, allowing your arms to swing naturally.

Perform this exercise three times daily, ideally on an empty stomach. This exercise promotes better blood circulation and helps improve vascular health. It is particularly beneficial for older adults or people with knee problems.

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