Arteries carry oxygen-rich blood from your heart to the rest of your body. Healthy arteries are flexible, strong, and elastic. Over time, increased blood pressure and plaque buildup can cause arteries to stiffen. Stiff arteries restrict blood flow and increase the risk of heart attack and stroke. The good news is there are many lifestyle changes and natural remedies that can help relax and open up your arteries.
What causes arteries to stiffen?
As we age, arteries naturally lose some elasticity and become stiffer. However, other factors can accelerate this process and cause unhealthy arterial stiffness:
- Atherosclerosis – buildup of plaque on artery walls
- High blood pressure – exerts extra force against arteries
- Inflammation – damages artery lining
- High blood sugar – glycates and damages artery collagen
- Kidney disease – disrupts calcium and phosphate regulation
- Obesity
- Smoking
- Lack of exercise
- Unhealthy diet – promotes inflammation and plaque
- Excess stress – elevates blood pressure
- Genetic factors
As arteries stiffen, pulse pressure rises. This is the difference between systolic (top) and diastolic (bottom) blood pressure measurements. A wider pulse pressure forces the heart to work harder to pump blood through rigid vessels.
Dangers of arterial stiffness
Arterial stiffness is dangerous because it:
- Restricts blood flow and oxygen delivery
- Increases workload on the heart
- Raises systolic blood pressure
- Damages small arteries and organs
- Contributes to atherosclerosis
- Increases risk of heart attack and stroke
People with advanced arterial stiffness often experience fatigue, chest pain, dizziness, and shortness of breath. Severe stiffening of the aorta and arteries feeding the kidneys can lead to kidney failure and heart disease.
Measuring arterial stiffness
Doctors can check for arterial stiffness using several tests:
- Pulse pressure – Difference of 30 mm Hg or more suggests stiff arteries.
- Pulse wave velocity – Measures the speed of blood flow. Higher is worse.
- Augmentation index – Compares direct and reflected blood flow waves. Higher percentage indicates stiffer arteries.
- Echocardiogram – Uses sound waves to examine stiffness in the aorta.
- Cardiac CT scan – Provides 3D image of coronary artery calcification.
Home monitoring devices can also help track arterial stiffness indicators like pulse pressure and pulse wave velocity.
Tips to relax and soften arteries
The following natural solutions can improve arterial elasticity and function:
Eat a heart-healthy diet
A diet centered around whole foods lowers inflammation, reduces plaque buildup, and preserves supple arteries. Emphasize:
- Fruits and vegetables
- Whole grains
- Beans and legumes
- Fish and lean poultry
- Nuts and seeds
- Healthy plant oils like olive oil
Limit salt, sugar, processed carbs, and unhealthy fats from processed meats and fried foods.
Increase physical activity
Regular exercise reduces arterial stiffness in several ways:
- Lowers blood pressure
- Improves endothelial function
- Reduces inflammation
- Helps manage weight and prevent obesity
Aim for at least 150 minutes per week of moderate aerobic activity like brisk walking. Resistance training also helps.
Quit smoking and limit alcohol
Smoking directly damages arteries and causes premature stiffening. Heavy alcohol consumption can raise blood pressure and contribute to arterial damage over time. Quitting smoking and limiting alcohol to 1 drink per day for women or 2 for men can help reverse arterial stiffness.
Reduce stress
Chronic stress takes a toll on artery health by elevating blood pressure and promoting systemic inflammation. Try to manage stress with techniques like meditation, yoga, deep breathing, or tai chi. Getting enough sleep and social connection also helps minimize stress.
Supplements for healthy arteries
The following supplements support elastic, responsive arteries:
- Omega-3 fatty acids – Powerful anti-inflammatory effects. Cold water fish, fish oil, krill oil, flaxseed.
- Vitamin C – Improves endothelial function and lowers blood pressure. Citrus fruits, peppers, broccoli.
- Garlic – Boosts nitric oxide to relax blood vessels. Fresh cloves, aged extract.
- Magnesium – Helps regulate calcium and prevent vascular calcification. Spinach, almonds, avocado.
- Coenzyme Q10 – Potent antioxidant that protects arteries. Meat, fish, nuts, seeds.
- Grape seed extract – Contains proanthocyanidins to strengthen collagen.
Talk to your doctor before taking new supplements, especially if you take medication for blood pressure or diabetes.
Medications
If lifestyle measures are not enough, medications may be needed to improve arterial stiffness. Common options include:
- ACE inhibitors – Dilate blood vessels and lower blood pressure.
- Angiotensin receptor blockers (ARBs) – Similar effects as ACE inhibitors.
- Calcium channel blockers – Relax artery walls.
- Diuretics – Reduce fluid volume to lower blood pressure.
Again, consult your physician before starting or changing any prescription medications.
Effect of diet on arterial stiffness
Diet and nutrition strongly impact arterial health. Studies show:
- Mediterranean diets reduce arterial stiffness.
- Low-fat dairy intake decreases arterial stiffness.
- Higher sodium intake increases arterial stiffness.
- dashExcess red meat consumption is linked with stiffer arteries.
- Higher fruit and vegetable intake improves artery elasticity.
Here is a table summarizing the effects of key dietary components on arterial stiffness:
| Foods/Nutrients | Effect on Arterial Stiffness |
|---|---|
| Fruits and vegetables | Decrease |
| Whole grains | Decrease |
| Fish and lean meats | Decrease |
| Processed meats | Increase |
| Excess salt | Increase |
| Low-fat dairy | Decrease |
| Sugar-sweetened beverages | Increase |
| Healthy fats like olive oil | Decrease |
| Saturated and trans fats | Increase |
| Dark chocolate | Decrease |
As shown, emphasizing whole, unprocessed foods like vegetables, fruits, whole grains, low-fat dairy, fish, and healthy fats promotes flexible arteries. Limiting salt, processed carbs, sugar, saturated fat, and trans fat also helps improve arterial health.
Lifestyle changes for healthy arteries
Beyond diet, other lifestyle factors impact arterial stiffness. Studies demonstrate:
- Regular aerobic exercise reduces arterial stiffness.
- Resistance training improves artery elasticity.
- Obesity is linked with stiffer arteries.
- Smoking accelerates arterial stiffening.
- Light alcohol intake may benefit arteries.
- Chronic stress worsens arterial stiffness.
- Adequate sleep helps reduce arterial stiffness.
Here is a table summarizing the effects of lifestyle behaviors on arterial stiffness:
| Lifestyle Factors | Effect on Arterial Stiffness |
|---|---|
| Aerobic exercise | Decrease |
| Resistance training | Decrease |
| Obesity | Increase |
| Smoking | Increase |
| Light alcohol intake | Decrease |
| Stress management | Decrease |
| Adequate sleep | Decrease |
As demonstrated, lifestyle habits like exercising regularly, maintaining healthy weight, avoiding smoking, managing stress, and getting enough sleep help support elastic arteries as we age.
Natural remedies
Many natural supplements and herbs may also improve arterial function and reduce stiffness. Evidence suggests benefits from:
- Omega-3 fatty acids – Anti-inflammatory effects support healthy arteries.
- Garlic – Boosts nitric oxide to dilate blood vessels.
- Ginger – Contains compounds that relax artery walls.
- Hawthorn – Improves blood flow and lowers blood pressure.
- Green tea – Contains polyphenols and antioxidants that protect arteries.
- Resveratrol – Found in grape skins and red wine. Reduces arterial inflammation and stiffness in studies.
- Spirulina – Rich in inflammation-lowering nutrients.
- Curcumin – Active compound in turmeric reduces arterial stiffness markers.
Introduce these supplements and herbs into your diet gradually. Purchase high-quality products and follow dosage directions. Inform your doctor about any new herbs or supplements you take.
| Natural Remedy | Benefits for Arterial Health |
|---|---|
| Omega-3s | Powerful anti-inflammatory effects |
| Garlic | Increases nitric oxide |
| Ginger | Contains relaxing compounds |
| Hawthorn | Improves blood flow |
| Green tea | Rich in antioxidants |
| Resveratrol | Reduces arterial inflammation |
| Spirulina | Lowers inflammation |
| Curcumin | Reduces arterial stiffness |
Adding more of these artery-friendly herbs and supplements can complement heart-healthy lifestyle changes for better arterial health.
Risk factors
Many factors raise your risk of developing arterial stiffness. Understanding these risk factors can help guide prevention strategies:
- Age – Arterial stiffness naturally increases with age as elastin degrades.
- Hypertension – Chronically high blood pressure damages artery walls.
- Atherosclerosis – Artery plaque buildup causes stiffening.
- Diabetes – Excess glucose damages proteins in artery walls.
- Kidney disease – Disrupts regulation of calcium and phosphate.
- Smoking – Cigarette smoke triggers arterial inflammation and damage.
- Obesity – Excess weight strains the cardiovascular system.
- Metabolic syndrome – Cluster of conditions including high blood sugar, excess fat around the abdomen, and abnormal cholesterol levels.
- Sedentary lifestyle – Lack of exercise worsens arterial stiffness.
- Unhealthy diet – Pro-inflammatory foods contribute to arterial damage.
- Chronic stress – Stress hormones constrict arteries and raise blood pressure.
- Genetics – Variants in certain genes may accelerate arterial aging.
Controlling risk factors like hypertension, diabetes, and atherosclerosis can help prevent a decline in arterial elasticity and function.
Conclusion
Healthy, flexible arteries are vital for proper blood circulation. Arterial stiffness is a common age-related change but can be accelerated by hypertension, metabolic disorders, smoking, poor diet, inactivity, and other factors. The good news is arterial stiffness is preventable and treatable through lifestyle strategies like eating well, exercising, not smoking, lowering stress, and natural remedies.
Work with your physician to monitor your arterial health. Steps like getting blood pressure under control, improving diet quality, increasing physical activity, and certain supplements can all help support elastic, responsive arteries as you age.