Enhance Your Vascular Health: Foods That Slow Artery Aging

By Dr. David Samadi

We’re all familiar with visible signs of aging – wrinkled skin, loss of muscle tone, and graying hair. However, what about the aging process that isn’t immediately visible inside our bodies? 

As we age, our blood vessels undergo significant changes. They become stiffer and less flexible in their ability to relax and contract, and they are more susceptible to inflammation and thickening of their walls.

In the field of urology, there is an interconnectedness between urological health and heart health. Changes in urology health may be forewarning signs of diminished heart health functioning. The heart and urological health of men are more interconnected than commonly realized. For example, erectile dysfunction (ED) is fundamentally a vascular issue, as the heart pumps blood vital for the proper function of male organs dependent on robust blood flow. When vascular blockages impede this flow, it directly impacts ED. 

The same thing is true for men noticing changes in urine functioning. Men who are urinating more frequently, may have diabetes. Diabetes is a top risk factor for the development of cardiovascular disease.  

One of the most effective strategies to prevent arterial aging and improve vascular health is to select heart-healthy foods. Eating well enhances the body’s capacity to maintain a youthful and efficient vascular system.

What happens during aging of our vascular system

We all know someone who seems to defy aging, looking younger than their age. Conversely, some individuals age more rapidly due to a variety of factors. Our blood vessels follow a similar pattern. Some people’s blood vessels age faster than expected based on their chronological age, while others may have blood vessels ten years or more younger than expected.

There are two components when it comes to vascular aging:

Stiffening of the large elastic arteries

Large elastic arteries, such as the aorta that distributes blood from the heart throughout the body, and the carotid arteries that return blood to the heart, play crucial roles in circulation. 

These arteries must maintain elasticity to expand and contract with each heartbeat, facilitating the smooth flow of blood with every pulse. When these arteries become stiff, the heart must exert more effort, raising systolic blood pressure and intensifying blood flow. This increased force can damage tissues in the brain and kidneys, potentially leading to conditions such as stroke.

Endothelial dysfunction

A delicate layer of cells known as the vascular endothelium covers the inner walls of blood vessels. Its primary role is maintaining a harmonious balance as blood vessels expand and contract. When endothelial dysfunction sets in, these cells lose their ability to regulate the timing and extent of vessel constriction, paving the way for the formation of atherosclerotic plaque and the onset of cardiovascular disease.

Changes with age affect the aging of blood vessels 

Several factors can contribute to changes in the structure and function of blood vessels over time. Here are a few examples that can affect the aging of our vascular health:

• Free radical formation: These highly reactive molecules can arise from things such as cigarette smoke and pollution. However, even normal metabolic processes can cause these to form. When levels of free radicals become too high, this promotes damage to blood vessels and begins the process of aging. 
• Oxidative stress and chronic inflammation: These are major contributors leading to stiffening of the arteries as it reduces the endothelial cells’ ability helping keep arteries dilated and constricting as they should. 
• Insulin resistance: When the body has trouble responding to insulin causing increased levels Beenitric oxide.  Nitric oxide helps blood vessels to relax. When their production is diminished, this leads to constriction and stiffening of the vessels which causes more inflammation. 
• Blood pressure and arterial stiffness: Research has shown that arteries may show signs of stiffening even before blood pressure rises, thus, it’s the arterial stiffening that may cause increased blood pressure. 

Why eating habits are one way to slow vascular aging

Your dietary choices are valuable in safeguarding your blood vessels in various ways. Incorporating these strategies into your healthy eating habits is a significant change to embrace for the sake of preserving vascular health with age. 

Here are dietary strategies to begin today:

Choose more foods high in polyphenols and phytocompounds

Polyphenol-rich foods help reduce artery stiffness and play a role in lowering systolic blood pressure. These foods along with phytocompounds (phyto meaning plant-based) are natural components that provide antioxidant and anti-inflammatory properties.  Foods sources include:

• Berries –  All berries such as blueberries, strawberries, raspberries, and blackberries, are rich sources of anthocyanins that support healthy blood vessels while reducing oxidate stress and inflammation. 
• Walnuts – This nut is a good source of polyphenols and the amino acid, L-arginine, necessary for the endothelial cells to make nitric oxide allowing blood vessels to relax. 
• Tea, Coffee, Cocoa, and Dark Chocolate – Each of these foods contain flavonoid polyphenols giving a boost to endothelial function and help lower arterial stiffening.
• Extra virgin olive oil – The properties of this heart-healthy oil are their polyphenol composition that promotes endothelial functioning. 
• Dark green vegetables – These are top sources of carotenoids like beta-carotene and lutein. Every day have at least two servings of dark green vegetables such as spinach, kale, collard and mustard greens, bok choy, and arugula. 
• Deep orange vegetables – Another rich source of carotenoids are orange-colored vegetables such as carrots, cantaloupe, and winter squash. 
• Vegetables that provide nitrates – To help amp up the production of nitric oxide ensuring the relaxation and dilation of blood vessels, eat more spinach, kale, beets, and celery, each rich sources of nitrates.

Choose foods that improve a healthy gut microbiome

Prebiotics are vital for healthy gut microbes which are influential in the functioning of the endothelial cells and help lower endothelial dysfunction. Eat more of these foods:

• Pulses – These prebiotic carbohydrates are a major source of improving the gut microbiome. Include more black beans, kidney beans, split peas, lentils, and chickpeas.
• Vegetables with prebiotics – Include each day foods such as onions, garlic, leeks, asparagus, and Jerusalem artichokes.
• Cereals and bar with chicory root fiber (Inulin) – These are a good sources of prebiotics.
• Oatmeal and barley – These whole grains provide fermentable fiber, good for gut health

Include omega-3 fats

Foods with omega-3 fats help improve endothelial function. One of the best sources of omega-3 fats is seafood.  Make it a habit to eat seafood twice a week for the heart healthy benefits they offer. 

• Fatty fish – Salmon, tuna, trout, halibut, herring, and mackeral are some of the richest sources of omega-3 fats.
• Walnuts – Walnuts are rated as the top nut for supplying a plant-based source of omega-3 fats. Add chopped walnuts to salads, cooked grains, and mixed in with vegetable dishes.
• Flaxseeds and chia seeds – These seeds are rich sources of omega-3 fats – be sure to use ground flaxseed and not whole as the body absorbs it better. 

Reduce sodium intake

• To help reduce artery stiffness, blood pressure and to improve endothelial functioning, the maximum amount of sodium should be kept less than 2300 mg/day. Reducing sodium can lower vascular oxidative stress as it increases nitric oxide availability so that blood vessels can relax to allow good blood flow. Avoid high-sodium foods that include TV dinners, processed meats (hot dogs, sausage, pepperoni, luncheon meats, bacon), boxed ready-to-make dinners, chips, canned soups and vegetables, and other ultra-processed foods. 

Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy.  Dr. Samadi is a medical contributor to NewsMax TV and is also the author of The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.