Diet plays an important role in managing and maintaining Vascular Age. Below are several nutritional takeaways you can implement to improve/reduce your Vascular Age.
- Reduce salt intake
Flavoring foods with something other than salt can help your Vascular Age since excess sodium levels lead to high blood pressure which puts stress on arteries.
Alternatives to salt include the following: citrus juices, onions, vinegars, garlic, rosemary, sage, savory tarragon, basil, chilies, cumin, fennel, cloves, thyme, and more.
Lastly, avoid foods that have been heavily preserved with sodium.
- Eat prebiotics
Certain plant fibers, also known as prebiotics, can help healthy bacteria in your lower gut grow. Evidence from animal testing has shown that these healthy bacteria can improve the endothelium (the lining inside of blood and heart vessels), thereby creating stronger vascular structures.
Foods including Jerusalem artichokes, onions, dried beans, lentils, garlic, leeks, asparagus, and bananas are prebiotics that can help your gut bacteria, and by extension your vascular health.
- Embrace antioxidants
Oxygen combined with other molecules can produce free radicals, or unstable molecules that can cause arterial plaque rupture and blood clots. The solution then is to introduce antioxidants to slow the formation of these harmful molecules that otherwise damage vascular health.
Luckily, antioxidants are often found in colorful vegetables and fruits, so they are easy to spot.
Blueberries, strawberries, raspberries, kale, red cabbage, beans, beets, spinach, watermelon, cantaloupe, and more colorful vegetables and fruits are all rich with antioxidants.
- Eat less red meat and moderate your fish intake
Excess red meat consumption (beef, pork, lamb) has been shown to be bad for your heart. Consider replacing several meals that include meat for more plant-based alternatives. Additionally, eating fish twice a week can provide omega-3 fatty acids which also improve endothelial function. Try to avoid deep-frying enjoy the benefits of eating fish over red meat.
- Body Scan is not a medical device and as such it is not intended to detect, prevent, monitor, or treat any disease. Always consult your doctor or healthcare professional before making any healthcare decisions or starting any diet or exercise program.
- Vascular Age is a relative indicator based on Withings users. This feature can’t predict an absolute risk of developing a cardiovascular disease and should only be considered as a wellness indicator.