If the human body is likened to a machine, then blood vessels are like a complex pipeline system, connecting various parts, transporting nutrients, and excreting waste, known as the ‘channel of life’. Only when blood vessels remain ‘unblocked’ and ‘clean’, can nutrients be transported smoothly throughout the body, and human longevity will be prolonged.

Although vascular health is so important, I bet you may never have self-tested your vascular health level. Why not try the following simple test method?

Lifting the legs

Lifting the legs to measure ‘whether there is a risk of blood vessel blockage’

Firstly, lie on the sofa or bed, lift the legs to a 45-degree angle with the bed or sofa, hold for a minute, and then lower them, allowing the legs to dangle.

If both legs or one leg become pale when lifted, and it takes several minutes to recover redness after lowering, or if the legs are lifted and present bright red, it indicates that the artery may be blocked.

Wang Xian, director of the Cardiovascular Disease Research Institute of Beijing University of Chinese Medicine, said that the lower extremity artery is a ‘barometer’ for the heart and blood vessels. The lifting and lowering of the legs can test the reaction speed when the blood vessels are blocked and unblocked, which reflects the patency of the blood vessels to a certain extent. If the recovery is ‘slow’, it is recommended to go to the hospital for a detailed examination.

Guardian 1: Folic acid

Recommended nutritional meal: Green leafy vegetables, beans

Folic acid is a water-soluble vitamin. Moderate intake is beneficial to reduce the level of homocysteine in the blood, prevent the hardening and blockage of blood vessels. Deficiency of folic acid may trigger atherosclerosis and cardiovascular and cerebrovascular diseases, as well as dermatitis, neurasthenia, and other conditions.

Folic acid is widely present in green leafy vegetables such as spinach and celery, as well as in beans and animal liver and kidneys, but it is easily destroyed.

It is recommended to eat fresh vegetables, reduce cooking temperature, and shorten cooking time.

Guardian 2: Beta-glucan

Recommended nutritional meal: Oatmeal

It can inhibit the absorption of cholesterol in the human body, has a good effect on regulating blood lipids, and thus helps to protect blood vessels.

Research has found that oatmeal is one of the best sources of β-glucan. Eating oatmeal has the effect of reducing low-density lipoprotein (bad cholesterol) in the blood, thereby reducing the risk of cardiovascular and cerebrovascular diseases.

It should be noted that the more glutinous the porridge made from oatmeal, the more β-glucan is dissolved, indicating better health benefits.

Guardian 3: Lecithin

Recommended nutritional meal: eggs and soy products

Lecithin is an important component of ‘good’ cholesterol, which helps regulate blood lipids, clean the blood vessel walls, prevent atherosclerosis, and is recognized as a ‘blood vessel scavenger’.

In ingredients, eggs, soybeans, and soybean products are rich in lecithin.

In daily life, eating one or two eggs, 30 to 50 grams of soybeans or soybean products (such as 40 grams of soybeans is equivalent to 200 grams of tofu, 800 milliliters of soy milk, or 700 grams of soy milk pudding), can obtain sufficient lecithin.

Guardian 4: Anthocyanins

Recommended nutritional meal: purple fruits and vegetables

It is a powerful antioxidant that can not only protect the human body from free radical damage but also reduce blood cholesterol levels, promote blood circulation, and play a role in preserving the blood vessels.

Purple cabbage, blueberries, grapes, purple potatoes, eggplants, and other purple foods are rich in anthocyanins. Generally speaking, the deeper the color, the higher the content of anthocyanins, and the stronger the antioxidant effect.

Guardian 5: Omega-3 Fatty Acids

Recommended nutritional meal: deep-sea fish

It is an unsaturated fatty acid, mainly divided into alpha-linolenic acid, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), all of which have strong effects on regulating blood lipids, and are very beneficial to the cardiovascular and cerebrovascular systems.

Sardines, salmon, tuna, and other deep-sea fish and their fish oil are rich in EPA and DHA, which are important sources of omega-3 fatty acids.

It is worth reminding that the effect of eating fish is better than eating fish oil, and it is recommended to eat fish two to three times a week. The best cooking method for deep-sea fish is low-temperature cooking, such as steaming.

Guardian 6: Vitamin C

Recommended nutritional meal: fresh fruits and vegetables

Vitamin C is a strong antioxidant that can protect other substances from oxidative damage. Research has found that it can promote the excretion of cholesterol, prevent its deposition on the inner wall of arteries, and can also dissolve existing atherosclerotic plaques, effectively preventing atherosclerosis.

The main food sources of vitamin C are fresh vegetables and fruits, dark green vegetables such as spinach and chili, and fruits with a tart taste such as jujube, pomelo, and kiwi, which often contain more vitamin C.

Guardian 7: Vitamin E

Recommended nutritional meal: nuts

Vitamin E has a stronger antioxidant effect than vitamin C, which can inhibit the rate-limiting enzyme of cholesterol synthesis in the body, thus reducing the level of cholesterol in plasma; it can also inhibit platelet aggregation, reducing the risk of myocardial infarction and stroke.

In addition, adequate intake of vitamin E is beneficial for clearing free radicals in the body and softening blood vessels.

Nuts, germ of grains, and other sources are rich in vitamin E. It is necessary to note that both vitamin E and vitamin C are easily lost, so the storage time of ingredients should be reduced, and the cooking temperature and duration should be controlled.