Successful Weight Loss -Five evidence-based ways to support vascular health | uxa2.com

Blood vessels are the network that carries blood to all corners of the body, serving as highways for the cardiovascular system, making vascular health critical to overall health. Although many people believe that blood vessels are buried deep in the body and cannot be reached, modern technology does not necessarily affect their health. In fact, vascular function is very easy to obtain.

Smooth muscle cells are responsible for most blood vessel activity and are located in the blood vessel walls. Smooth muscle cells have evolved to perform two primary functions:

• contraction and expansion – In everyday situations, smooth muscle cells contract and expand to help regulate the distribution of blood.
• tissue repair – When blood vessels are damaged by wound or injury, smooth muscle cells change shape and lead the repair work.

Unfortunately, typical consequences of modern lifestyle may affect the smooth muscle cells of blood vessels, thereby impeding blood flow. More specifically, stress causes blood vessels to constrict, and the buildup within the vessel walls triggers smooth muscle cells that help form plaque.

Mental stress can cause the lining of blood vessels to shrink. Researchers believe this ability may explain why stress increases the risk of sudden cardiac death, according to a report in Circulation: The Journal of the American Heart Association. Stress is the main cause of high blood pressure, also known as high blood pressure.

Smoking and eating a diet rich in saturated fat are known to promote atherosclerosis, the buildup of plaque in blood vessels. When these plaques rupture, they release tissue that can block blood vessels in the heart, causing a heart attack.

Supporting vascular health is as simple as making a few lifestyle adjustments. Whether diagnosed with atherosclerosis or high blood pressure, anyone concerned about their cardiovascular health can benefit from these five changes:

1. Meditation and stress management promote vascular health

While meditation can come in many different forms, what all types of meditation practices have in common is relaxation. By learning how to reduce stress through meditation, people can essentially allow their blood vessels to dilate.

Why stress affects blood vessel health

Chronic mental stress shrinks the lining of blood vessels (the endothelium) and is associated with high blood pressure and sudden cardiac events. Stress management techniques, including mindfulness and breathing exercises, can help reduce these effects.

Try this 10-minute guided meditation to help calm your body and support vascular health by lowering stress and blood pressure.

2. Quit smoking to improve blood circulation

Granted, kicking a nicotine habit is no easy task. However, this lifestyle change is crucial to maintaining healthy blood vessels. Smoking causes a double whammy to the cardiovascular system by instructing the nervous system to constrict blood vessels and enhances the buildup of plaque in blood vessels.

Benefits of quitting smoking

Even a short period of time without nicotine allows blood vessels to relax more effectively, reducing oxidative stress and slowing the progression of atherosclerosis.

3. Lower saturated fat and sodium may improve vascular health

Saturated fat, the main culprit of plaque, lurks in many common foods. They are relatively easy to identify because saturated fats are usually solid at room temperature. Typical culprits include fatty beef, lamb, pork, skin-on poultry, lard, cream, butter, cheese, whole milk, baked goods, fried foods, palm oil, and coconut oil.

Since salt (sodium) intake is directly related to blood pressure, people with cardiovascular problems must limit their salt intake. Most of us eat more salt than we should – probably because it’s hidden in modern packaged foods. Reading labels is useful for choosing foods that are lower in sodium.

Recent data shows that reducing sodium intake can lower blood pressure in just one week in many adults, even those already taking high blood pressure medication.

The meta-analysis found that modest reductions in sodium intake were associated with reduced cardiovascular risk, improved blood vessel elasticity, and reduced mortality.

5. Dietary nitrates, polyphenols and intestinal health

Emerging science supports the powerful effects of dietary nitrates (from foods such as beetroot, spinach and rocket) on vascular health. These nitrates are converted into nitric oxide in the body, which helps blood vessels relax and improve endothelial function.

The role of oral bacteria in vascular health

Additionally, studies from 2024 highlight the importance of oral nitrate-reducing bacteria – e.g. Rosia and Neisseria Converts dietary nitrates to nitrites, a key step in the production of nitric oxide. To support these good bacteria, be careful not to overuse strong antibacterial mouthwash, which can kill the good bacteria in your mouth. Commit to regular brushing and flossing, and consider gentle mouthwash so these beneficial microorganisms can convert the nitrates in foods like beets and spinach into nitric oxide.

Gut microbiome and polyphenols

New research shows that the gut microbiome not only helps digest food but also plays an important role in vascular aging. Beneficial gut bacteria produce metabolites that promote artery health (such as short-chain fatty acids), while other bacteria may trigger inflammation.

Polyphenol-rich foods like berries, cocoa, tea, and grapes can support your gut microbiome and the lining of your blood vessels. These compounds promote nitric oxide pathways, reduce oxidative stress, and favorably affect endothelial function.

Furthermore, gut-derived phenolic metabolites modulate inflammation and blood pressure, making them a promising area for long-term vascular elasticity.

Our Superfood Greens Complex offers a convenient option for those who want an easy way to add a variety of greens, plant polyphenols and plant antioxidants into a daily scoop.

6. Consider nattokinase

Recent research has strengthened support for nattokinase as a potential vascular health supplement. Research shows it may help lower blood pressure, support healthy blood flow by breaking down fibrin, and even reduce plaque in the arteries at higher doses. A large 12-month clinical trial shows significant improvements in carotid artery plaque size and blood lipid levels only Higher daily doses (e.g., 10,800 FU/day) suggest that the benefit is dose-dependent.

security considerations

Because nattokinase can affect blood clotting, especially when combined with blood-thinning medications, discuss use with your healthcare provider before adding it to your daily care.

Taking care of your blood vessels is the answer to the rising rates of cardiovascular disease in the United States. By meditating, quitting smoking, minimizing saturated fat and sodium, and looking into nattokinase supplements, you can influence your blood to flow freely and healthily throughout your cardiovascular system.

Originally published February 2014. Updated on November 19, 2025.