Old blood vessels mean an old body. The human body is like a big tree, and blood vessels are like its roots. As long as they stay young, a person can maintain their vitality.
Dietary Fiber: Regulates Blood Pressure and Lipids. Dietary fiber, especially soluble fiber, can lower plasma cholesterol levels. Epidemiological studies confirm that adequate dietary fiber can reduce the risk of cardiovascular and cerebrovascular diseases such as coronary heart disease and atherosclerosis. Healthy adults should consume 25 grams of dietary fiber per day. Foods rich in fiber include okra, green beans, kumquats, apples, pears, and other fruits and vegetables with their skins on; legumes like soybeans, green beans, etc.; pulses like lentils, fava beans, peas, etc.; whole grains like oats, barley, wheat, etc.; and nuts like almonds, walnuts, peanuts, etc.
Actually, reaching the 25-gram daily intake of dietary fiber is not difficult. For example, eating 100 grams of coarse grains and 200 grams of refined grains provides about 6 grams of fiber. 500 grams of vegetables contain about 10 grams, and 250 grams of fruit has about 5 grams. Adding 50 grams of soybeans or their products can give you about 7 grams, totaling 28 grams of fiber. If you have dental problems or a stomach condition, you can take 10-20 grams of ultra-fine wheat bran powder, inulin, etc., daily.
Phospholipids: Prevents Vessel Hardening. Phospholipids are a component of lipoproteins, which act like "little boats" carrying cholesterol, promoting its proper transport and metabolism and preventing it from depositing on the walls of blood vessels. A daily intake of 6-8 grams of phospholipids is appropriate for a healthy person, which can be taken all at once or in divided doses. For health maintenance, the intake can be increased to 15-25 grams. Phospholipids are abundant in egg yolks and soybeans. They are also found in lean meats, animal livers, sunflower seeds, flaxseeds, and sesame seeds.
Vitamin C: An Antioxidant. Vitamin C is a powerful antioxidant that can effectively scavenge various free radicals and reactive oxygen species. It can prevent lipid peroxidation in the blood vessels, reducing the risk of cardiovascular and cerebrovascular diseases like atherosclerosis. Foods rich in Vitamin C are mainly fresh fruits and vegetables, such as broccoli, cauliflower, and Chinese cabbage in the vegetable category, and hawthorn, fresh jujubes, and kiwis in the fruit category, all of which are "high-Vitamin C" foods, with hawthorn, fresh jujubes, and kiwis being the top three. About seven fresh jujubes can meet the daily requirement for Vitamin C.
Potassium: A Natural Blood Pressure Medication. A high-potassium diet can help with high blood pressure caused by excessive sodium intake. Potassium lowers blood pressure by dilating blood vessels and reducing vascular resistance. It also increases the excretion of urinary sodium, thereby lowering blood pressure and reducing the risk of diseases like heart disease and stroke. The recommended daily intake of potassium is 3500 mg. The best sources of potassium are vegetables, especially green leafy vegetables, mushrooms and algae, and tubers, as well as fruits and legumes. Foods containing more than 800 mg of potassium per 100 grams include shiitake mushrooms, wood ear mushrooms, soybeans, red beans, raisins, and scallops.