The heart never rests, pumping blood throughout the body. The pathways through which this blood travels are blood vessels. When blood vessels are young and elastic, they can withstand changes in blood pressure relatively well. But when they lose elasticity and harden, the situation changes. Even small pressure can easily raise blood pressure, and minor stimulation can block or damage vessels, increasing the risk of cardiovascular and cerebrovascular diseases such as myocardial infarction and stroke.
"Vascular age" is as important as actual age. Dr. Kim Dae-hwan, a surgeon and director, recently introduced lifestyle habits that accelerate vascular aging and ways to slow it down through the YouTube channel of the hospital where he works.
The first bad habit Dr. Kim pointed out is caffeine consumption on an empty stomach. Caffeine has a diuretic effect that expels water from the body. When the body is already dehydrated overnight, drinking caffeinated beverages such as coffee on an empty stomach in the morning can make blood more concentrated. When blood becomes sticky, circulation is also strained.
Simple sugars and fried foods were also cited as representative factors that harm vascular health. Refined carbohydrates such as white sugar, bread, rice cakes, snacks, and sweet beverages rapidly raise blood sugar. In this process, they bind with proteins in the blood to create advanced glycation end products (AGEs), which can damage blood vessel walls.
When trans fats and cholesterol — abundant in fried foods and processed foods — are added on top of this, the burden on blood vessels grows further. As fat components accumulate on top of thickened blood, the risk of arteriosclerosis can increase.
A sedentary lifestyle of sitting for long periods also accelerates vascular aging. When leg muscles are barely used, the process of blood returning upward from the heart does not flow smoothly. When blood flow stagnates, the likelihood of blood clots also increases.
Conversely, regular aerobic exercise is necessary to keep blood vessels healthy. During exercise, muscles demand more blood, temporarily raising blood pressure and heart rate. In this process, nitric oxide is released, dilating blood vessels and, in the long term, helping increase the elasticity of vessel walls.
Exercise intensity should not be excessive. A level at which one can hold a conversation with another person but finds it slightly difficult to sing is appropriate. Brisk walking, light jogging, and cycling are representative examples. It is recommended to practice at least three times a week for about 30 minutes per session.
"If time is short, splitting it into three minutes ten times or ten minutes three times will produce similar effects as long as the cumulative time is the same," Dr. Kim said.
Changing the order of meals also helps with vascular management. Rather than starting with carbohydrates such as rice or noodles, the method involves eating in the order of vegetables, protein, and then carbohydrates. For example, in Korean meals, one would first eat seasoned vegetables or salads with perilla oil, sesame oil, or olive oil, followed by proteins such as meat, fish, tofu, or eggs, and finally eat rice slowly at the end.
Adjusting the meal order this way helps prevent blood sugar from rising sharply. When the rate of blood sugar increase becomes gradual, the rapid accumulation of glycation products within blood vessels can also be reduced.
Changing the first beverage of the morning is another method. Even during sleep, the body continuously loses water through breathing and sweating. Drinking a cup of warm water instead of coffee on an empty stomach can help replenish the lost water. On the other hand, cold water can stimulate the sympathetic nervous system, raising heart rate and causing blood vessels to constrict, so caution is advised.
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