Blood vessels are an important part of the human body, and they are responsible for transporting blood and oxygen to various organs to ensure the proper functioning of the body. However, due to some factors, the blood vessels will slowly harden.
Vascular stiffening generally refers to arteriosclerosis, which is usually due to diffuse atherosclerosis, occlusion of small blood vessels or narrowing of the lumen, resulting in a decrease in blood supply to multiple organs such as the heart and brain, which in turn leads to a series of pathological changes and manifestations. So, how can we protect our blood vessels?In fact, starting with breakfast can make a positive difference.
An article published in the journal JACC nearly 18An eight-year study of 6,550 participants showed that people who never ate breakfast had an 87% higher risk of cardiovascular death and a 19% higher risk of overall death than those who ate breakfast every day, suggesting that skipping breakfast was associated with higher cardiovascular mortality.
Huo Yong, director of the Department of Cardiology and Heart Center of Peking University First Hospital, also pointed out that breakfast is about 10 hours away from the last meal, and the human body will have an empty stomach for a long time which will lead to an increase in blood pressure.
Skipping breakfast regularly can lead to hormonal disorders, make it easier to overeat, increase the risk of obesity, trigger fluctuations in blood lipid levels, and increase the risk of cardiovascular disease.
Zhao Jiaxin, Department of Neurology, Shaanxi Provincial People's Hospital, said that people who skip breakfast by Xi have a higher risk of arteriosclerosis than those who eat breakfast, and skipping breakfast can be said to be a high-risk factor for atherosclerosis. Therefore, in order to protect our blood vessels, we must no longer despise breakfast and skip it, so how should breakfast be eaten?
First of all, breakfast should be rich in protein. Protein is the basis for the normal functioning of various functions of the body, and the lack of protein will lead to problems such as decreased body functions and decreased immunity.
High-quality proteins** include eggs, milk, soy products, etc. It is recommended to consume at least one serving of protein food for breakfast every day, such as a glass of milk, an egg or a serving of soy products.
Second, you should consume a moderate amount of carbohydrates for breakfast. Carbohydrates are the body's main source of energy**, and a lack of carbohydrates can lead to symptoms of hypoglycemia such as dizziness and fatigue.
High-quality carbohydrates** include whole-grain bread, oatmeal, multigrain porridge, etc. It is recommended to consume a moderate amount of carbohydrates at breakfast to provide adequate energy.
In addition, you should consume enough vegetables and fruits for breakfast. Vegetables and fruits are rich in vitamins, minerals, and dietary fiber, which help maintain good health and boost immunity. It is recommended to consume at least one serving of vegetables or fruits for breakfast each day, such as a fruit salad or a vegetable pancake.
Finally, doctors remind us that we should not consume too much fat and sugar for breakfast. Too much oil and sugar can lead to an increased risk of chronic diseases such as obesity and diabetes. It is recommended to choose low-fat, low-sugar foods for breakfast, such as a serving of low-fat yogurt or a serving of sugar-free soy milk.
Previously, a study jointly conducted by university scholars from China, the United Kingdom, and the United States was published in The Lancet, which evaluated the incidence and number of people suffering from carotid atherosclerosis in many countries and regions.
The results of the study show that in 2020, about 2 billion people in the world suffered from carotid atherosclerosis, of which China accounted for 2700 million, carotid plaque accounted for 200 million.
Carotid plaque is more common in people over 40 years old, with a detection rate of more than 40%, and most people over 60 years old cannot escape. It can be seen that the development status of carotid artery plaque is relatively severe worldwide, especially in China.
However, many people are not aware of its harmfulness. Once carotid plaque occurs, if there is no timely intervention, it can easily evolve into carotid artery stenosis and blockage, affecting the blood supply to the brain, and in severe cases, it may induce ischemic stroke, which is life-threatening. Therefore, we must pay attention to the problem of carotid plaque, and intervene in time once it is found.
04 These manifestations of the body indicate that the blood vessels have hardened.
First of all, when we walk in a hurry or after exercising, we will feel pain in our chest. This pain is usually caused by blood vessels hardening that cause poor blood flow and the heart can't get enough blood**. 
In addition, when we turn our head, we may feel dizzy. This is because when blood vessels harden, blood circulation is affected, resulting in insufficient blood supply to the brain, which can cause dizziness.
Finally, the legs and feet are prone to coldness, numbness, and pain. This is because when the blood vessels become stiffer, the blood circulation is not smooth, resulting in not enough blood in the legs and feet**, which causes these uncomfortable symptoms.
Maintain a healthy eating Xi
Diet has a significant impact on vascular health, so you should minimize foods that are high in calories, fat, and sugar, and eat foods rich in fiber, vitamins, and minerals, such as fruits, vegetables, whole grains, and protein**. In addition, a moderate intake of healthy fats, such as fish, nuts and olive oil, can also help protect blood vessels.
Increase exercise and control your body
Exercise can help reduce the risk of vascular disease by promoting blood circulation, weight loss, and lowering blood lipids and blood pressure. It is recommended to do at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, cycling, or swimming.
Stay optimistic and learn to relax
Mental health also has an important impact on vascular health. Long-term exposure to stress, negative emotions such as anxiety or depression can lead to vasoconstriction, increased blood pressure, and an increased risk of vascular diseases such as heart disease. Therefore, one should learn to relax and maintain an optimistic mindset to reduce stress through meditation, yoga, social activities, etc.
Control blood pressure, blood lipids, and blood sugar
Hypertension, hyperlipidemia, and hyperglycemia are major risk factors for vascular disease. Therefore, controlling these indicators can effectively protect vascular health. Weight and blood lipid levels should be controlled through a reasonable diet and exercise, and regular physical examinations and doctor's advice should be taken to control blood pressure, blood sugar and other indicators.