New Research Highlights Diet & Lifestyle for Vascular Health – Beyond Just “Good” & “Bad” Fats
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Hong Kong – Emerging insights from leading Japanese anti-aging specialist Dr. Igase Doya are challenging conventional wisdom around dietary fat and offering a holistic approach too maintaining youthful, healthy blood vessels. While saturated fats have long been demonized, Dr. Doya suggests moderation, coupled with specific lifestyle adjustments, can substantially impact cardiovascular health and perhaps reduce the risk of stroke and heart disease.
For decades, public health messaging has focused on limiting fat intake, especially saturated fats. However, recent research is prompting a more nuanced understanding of how different dietary components and lifestyle factors interact to influence vascular health. This article distills Dr. Doya’s recommendations, providing a practical guide to protecting your circulatory system.
Rethinking Saturated Fats
Saturated fats are prevalent in common foods like beef, cheese, butter, and even coconut oil. Traditionally considered “bad fats” due to their association with increased cardiovascular disease risk, dr. Doya’s viewpoint acknowledges that moderate consumption isn’t necessarily detrimental. The key, he emphasizes, is avoiding excess. Complete elimination of meat and dairy isn’t required, but mindful portion control is crucial.
Important Note: This doesn’t give a free pass to indulge in high-fat processed foods. The context of the entire diet matters.
The Danger of Blood Sugar Spikes & AGEs
Beyond fats, Dr. Doya highlights the damaging effects of rapidly elevating blood sugar and the formation of Advanced Glycation End-products (AGEs). High-Glycemic Carbohydrates: Foods like white rice, noodles, and sugary candies cause rapid surges in blood sugar, potentially damaging blood vessels over time.
AGEs: These harmful compounds are formed when sugars bind to proteins or fats. They are particularly abundant in roasted, barbecued, fried foods, and even instant noodles.
dr. Doya advocates for a balanced diet rich in vegetables to mitigate these effects, emphasizing avoiding single-food diets.
Lifestyle Habits for Vascular Youth
Diet is only one piece of the puzzle. dr. Doya recommends incorporating these habits into your daily routine:
Regular Soaking (5+ times/week): While the specific method isn’t detailed, soaking – likely referring to warm baths or foot soaks – promotes relaxation and vasodilation (widening of blood vessels).
Sufficient Sleep (7+ hours/night): Sleep deprivation is linked to increased inflammation and impaired cardiovascular function.
Regular Exercise: Both running and walking are beneficial.
Calf Muscle training: This is a particularly emphasized point.Dr. Doya refers to the calf muscles as the “second heart” because they actively assist in venous return (blood flow back to the heart). Strengthening these muscles:
Reduces stress: Exercise is a known stress reliever.
Boosts Beneficial Hormones: Muscle activity releases hormones that improve blood circulation and lower blood pressure.
Enhances Sugar Metabolism: Increased muscle mass improves the body’s ability to process sugar, reducing blood vessel damage.
Expert Insight: Dr. Igase doya
Dr. Igase Doya is a Professor in the department of Anti-aging Medicine at the Ehime University Research Institute in Japan and Director of the Center for Anti-aging Preventive Medicine. His research focuses on extending healthspan and preventing age-related diseases.
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