Today, we'll explore 10 foods that are great for vascular health, along with a test to check your vascular age. Recent statistics show that cancer, cerebrovascular diseases, and heart diseases account for half of all deaths in Korea. Cerebrovascular diseases, in particular, are so severe that about 90 people die from them daily. Similarly, cardiovascular diseases are a major threat to our health, causing 29% of deaths worldwide.

10 Foods for Vascular Health

So, what foods should you eat to maintain healthy blood vessels? Protect your vascular health with these 10 foods!

• Purple Sweet Potatoes: Rich in polyphenols, they help lower blood pressure and strengthen blood vessels.
• Black Beans: They remove cholesterol and waste accumulated in blood vessel walls, promoting smooth blood circulation.
• Pears: Contain glutathione, which provides antioxidant and anti-cancer effects, and also helps prevent strokes.
• Nuts: Packed with unsaturated fatty acids and antioxidants, they reduce bad cholesterol levels.
• Sweet Pumpkin: Carotenoids protect the body from harmful oxygen and prevent aging.
• Apples: The soluble fiber pectin blocks cholesterol absorption, preventing vascular diseases.
• Oils: Olive oil, sesame oil, and perilla oil are beneficial for blood circulation.
• Green and Yellow Vegetables: Rich in antioxidants, they cleanse blood vessels and purify the blood.
• Aromatic Vegetables: Garlic, onions, and chives aid blood circulation and keep blood vessels clean.
• Chives and Ginger: Their warming properties help improve blood circulation.

Lifestyle Habits for Vascular Health

Regular exercise is essential for vascular health. Aerobic exercise increases good cholesterol (HDL) and reduces bad cholesterol (LDL). It also aids blood circulation, helping to flush out waste products from blood vessels. Aim for at least 30 minutes of brisk walking twice a week. If intense exercise is difficult, simple deep breathing can also be beneficial.

Vascular Age Test

Lastly, it's important to check your vascular age. The higher your vascular age, the greater the risk of developing conditions like hyperlipidemia and arteriosclerosis. Count the number of items below that apply to you.

• Smoking a pack or more of cigarettes a day.
• Drinking alcohol more than 3 times a week.
• Frequently eating late at night.
• Eating meals primarily consisting of fatty meats.
• Eating quickly and overeating.
• Frequently consuming instant foods and fast food.
• Having irregular meal times.
• Eating salty foods.
• Rarely exercising.
• Getting easily agitated or angry over minor issues.
• Often staying up all night working.
• Pushing through work even when feeling unwell.
• Experiencing cold hands and feet or numbness.
• Having significant memory loss or frequent forgetfulness.
• Having a family history of cardiovascular diseases such as heart disease or stroke.

Calculate 1 point for each item. If you score 11-15 points or more, add 20 years to your actual age. For 5-10 points, add 10 years. For 0-4 points, your vascular age is the same as your actual age. If your vascular age is higher than your actual age, it's recommended to consult a medical professional at a hospital.

By incorporating these vascular-friendly foods and healthy lifestyle habits, let's keep our blood vessels strong. Healthy blood vessels can lead to a happier life!