Your health depends on the health of your endothelium. If the endothelium is not in tip top shape, neither are you.
The endothelium is the very delicate layer of cells that lines the wall of the innermost aspect of the artery. It comes in direct contact with the blood as the blood rushes through your circulation. The endothelium is responsible for such important functions as allowing blood vessels to dilate and lowering blood pressure to maintain a slippery slope for circulating blood which minimizes the risk of clots and blockages. This is all possible when the vessel is able to make a steady supply of nitric oxide (NO). Without NO, the vessel becomes stiff and sticky, setting you up for a heart attack or stroke.
We know that even one typical high-fat meal damages the endothelial cells. Meals and individuals foods that derive 45% or more of their calories from fat (a combination of saturated, trans, and monounsaturated fat) cause endothelial dysfunction, a fancy term that describes the subpar performance of the endothelium. Interestingly, polyunsaturated fat does not cause endothelial dysfunction.
The good news is that you can keep your endothelium functioning properly, and you can improve its performance by taking on a few lifestyle habits.
- Drop those animal foods – High-fat foods and animal protein cause significant damage to the endothelium. Eating animal foods at all of your meals provides little time for the endothelium to work properly and protect you from heart disease and many other chronic illnesses. Instead, fill your plate with nutritious vegetables, fruits, beans, whole grains, and nuts and seeds.
- Exercise regularly – Regular exercise improves the function of the endothelium as does one single exercise bout because exercise steps up the production of NO. Generally, regular exercisers enjoy lower blood pressure and lower rates of heart attack and stroke.
- Don’t smoke. Anything. Period.
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