Diet & Weight Loss -Five Evidence-Based Ways to Support Vascular Health | uxa2.com

Blood vessels, which carry blood to every corner of the body, act as the highway of the cardiovascular system, making vascular health essential to overall well-being. Although many consider blood vessels buried deep in the body and untouched, modern technology is not necessary to affect their health. In fact, the functioning of blood vessels is surprisingly easy to access.

Smooth muscle cells, which are responsible for most of the blood vessel function, are located in the blood vessel walls. Smooth muscle cells have evolved to perform two main functions:

• Contract and expansion – Under everyday conditions, smooth muscle cells contract and expand, which helps regulate blood distribution.
• Tissue repair – When a blood vessel is damaged due to a wound or injury, the smooth muscle cells change their shape and lead the repair work.

Unfortunately, the typical consequences of a modern lifestyle can hinder blood circulation because they affect the smooth muscle cells of the blood vessels. More specifically, stress can cause blood vessels to constrict, and the build-up in blood vessel walls can trigger smooth muscle cells that help form plaques.

Mental stress causes the inner layer of blood vessels to contract. According to a report in Circulation: Journal of the American Heart Association, researchers believe this ability may explain why stress increases the risk of sudden cardiac death. Stress is a leading cause of high blood pressure, also known as hypertension.

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

Supporting vascular health can be as simple as making several lifestyle changes. Whether diagnosed with atherosclerosis or hypertension, anyone concerned about their cardiovascular health can benefit from the following five changes:

1. Meditation and stress management for vascular health

Although meditation can take many different forms, the common denominator in all types of meditative practices is relaxation. When people learn to reduce stress through meditation, people may want their blood vessels to dilate.

Why stress affects vascular health

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

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

2. Quit smoking to improve blood circulation

Admittedly, giving up nicotine is far from easy. However, this lifestyle change is crucial for maintaining vascular health. Smoking produces a double harm to the cardiovascular system by directing the nervous system to constrict the blood vessels and increasing the formation of plaques in the blood vessels.

Termination benefits

Even a short period without nicotine allows blood vessels to relax more effectively, reduce oxidative stress and slow down the progression of atherosclerosis.

3. Reduced saturated fat and sodium improves blood vessel health

The main causes of vascular plaque, saturated fats, are hidden in many common foods. They are relatively easy to identify because saturated fat is usually solid at room temperature. Typical culprits are fatty beef, lamb, pork, skinned poultry, lard, cream, butter, cheese, full-fat milk, pastries, fried foods, palm oil and coconut oil.

Since salt (sodium) intake is directly related to blood pressure, people with cardiovascular disease must limit their salt consumption. Most of us eat more salt than we should – probably because it’s hidden in modern packaged foods. Reading labels is handy when choosing foods with less sodium.

Recent data show that reducing sodium intake can lower blood pressure in just a week in many adults, even those already taking blood pressure medications.

An umbrella review of meta-analyses found that moderately lower sodium intake is associated with reduced cardiovascular risk, improved vascular elasticity, and lower mortality.

5. Dietary nitrates, polyphenols and gut health

New science supports a strong role for dietary nitrate (from foods like beets, spinach, and arugula) in blood vessel health. These nitrates are converted to nitric oxide in the body, which helps the blood vessels to relax and improve the function of the endothelium (lining).

The role of oral bacteria in blood vessel health

In addition, the 2024 study emphasizes the importance of oral nitrate-reducing bacteria species, such as e.g. Rothia and Neisseria converts dietary nitrate to nitrite, a key step in nitric oxide production. To support these beneficial bacteria, be careful not to use too many strong antibacterial mouthwashes, which can kill the beneficial bacteria in your mouth. Stick to regular brushing and flossing, and consider milder rinses so these beneficial microbes can convert dietary nitrates from foods like beets and spinach into nitric oxide.

Gut microbiome and polyphenols

New research reveals that the gut microbiome not only helps digest food, but also plays a strong role in the aging of blood vessels. Beneficial gut bacteria produce metabolites (such as short-chain fatty acids) that promote arterial health, while others can cause inflammation.

Foods rich in polyphenols, such as berries, cocoa, tea and grapes, support both the intestinal microbiota and the lining of blood vessels. These compounds enhance nitric oxide pathways, reduce oxidative stress and have a favorable effect on endothelial function.

In addition, gut-derived phenolic metabolites regulate inflammation and blood pressure, making this a promising area for long-term vascular flexibility.

For those looking to easily incorporate a wide spectrum of vegetables, plant polyphenols and botanical antioxidants into one daily scoop, Superfood Greens Complex offers a convenient alternative.

6. Consider Nattokinase

Recent research has bolstered support for nattokinase as a potential vascular health supplement. Studies show that it can help lower blood pressure, support healthy circulation by breaking down fibrin, and even reduce arterial plaque at higher doses. A large 12-month clinical trial showed significant improvements in carotid plaque size and lipid levels, although only at higher daily doses (eg, 10,800 FU/day), suggesting that its benefits are dose dependent.

Safety considerations

Because nattokinase can affect clotting, especially when combined with blood-thinning medications, discuss usage with a healthcare provider before adding it to your routine.

Taking care of your blood vessels is the answer to the rise in cardiovascular disease in America. Through meditation, quitting smoking, minimizing saturated fat and sodium, and Nattokinase supplements, you can influence your blood to flow freely and healthily throughout your cardiovascular system.

Originally published February 2014. Updated November 19, 2025.