Eating healthy, knowing how to eat wisely, and following a scientifically balanced diet can effectively prevent cardiovascular diseases. This has been widely confirmed by sources such as the Chinese Dietary Guidelines, the Guidelines for the Prevention of Cardiovascular Diseases through a Healthy Lifestyle in China, and various other guidelines on cardiovascular diseases and metabolic conditions like hypertension, hyperlipidemia, and hyperglycemia. All these guidelines emphasize that a healthy diet can prevent and control cardiovascular diseases, while an unhealthy diet increases the risk.
But what specific foods are considered most beneficial for vascular health? Based on research and surveys, five superfoods are widely recognized across the globe as “vascular cleansers.”
1. Red Yeast Rice
The National Institute for Health and Care Excellence (NICE) in the UK issued updated guidelines for the prevention and reduction of cardiovascular disease risk, focusing especially on cholesterol management. These guidelines emphasize that statins, in any dosage, can lower the risk of cardiovascular diseases.
Red yeast rice contains Monacolin K, a naturally occurring statin, which is a key inhibitor of endogenous cholesterol synthesis. In addition to Monacolin K, red yeast rice contains other active compounds like Monacolin L, X, and M, all of which have been shown to lower cholesterol levels.
Multiple studies confirm the cholesterol-lowering effects of red yeast rice. For example, a 2014 meta-analysis concluded that red yeast rice supplements containing Monacolin K significantly reduced total cholesterol, triglycerides, and low-density lipoprotein (LDL) cholesterol. A recent study involving 4,800 participants found that specific red yeast rice preparations were even more effective than simvastatin in lowering LDL cholesterol and total cholesterol.
Patients with high cholesterol or cardiovascular diseases can benefit from incorporating red yeast rice into their diet or taking red yeast rice extract supplements to support vascular health.
2. Nattokinase
Nattokinase is an enzyme extracted from natto, a traditional Japanese fermented soybean product consumed for over 2,000 years. Dr. Hiroyuki Sumi, the “father of nattokinase,” conducted a famous in vitro thrombolysis experiment that confirmed nattokinase’s ability to dissolve blood clots outside the body.
In 1987, the research into nattokinase’s thrombolytic effects expanded to in vivo studies, starting with animal tests on dogs. These experiments showed that nattokinase had fibrinolytic properties. In one study, dogs that consumed nattokinase orally had induced blood clots in their legs dissolve within five hours, while the placebo group showed no clot dissolution after 18 hours.
In 2003, new research on rats revealed that nattokinase could inhibit arterial wall thickening, regulate blood clot dissolution, and improve arterial blood flow. Nattokinase was shown to be even more effective than plasmin in enhancing blood circulation. Additionally, the Japan Pharmaceutical Society’s research in 2003 confirmed that nattokinase not only dissolves blood clots but also inhibits platelet aggregation, preventing new clots from forming.
In 2004, nattokinase became a recognized medical food for hypertension patients in the United States. Many patients opted for nattokinase over medications due to its fewer side effects. Ongoing research has revealed other benefits of nattokinase, such as reducing blood viscosity, improving blood flow, softening blood vessels, and reducing vascular pressure. These qualities make nattokinase effective in managing hypertension, hyperlipidemia, and hyperglycemia, as well as preventing thrombotic conditions.
3. Plant Sterols
Plant sterols, also known as phytosterols, are plant-based compounds structurally similar to cholesterol. Some may wonder, if high cholesterol is problematic, how can plant sterols, which are similar to cholesterol, help reduce cholesterol levels?
In reality, plant sterols work differently than animal-based cholesterol. Their primary biological function is to lower cholesterol levels in the body. Plant sterols are widely recognized for their ability to reduce total cholesterol (TC) and LDL cholesterol (commonly referred to as “bad cholesterol”).
Structurally similar to cholesterol, plant sterols compete for absorption in the intestines. This competition reduces the absorption of animal cholesterol. Studies also show that plant sterols selectively lower LDL cholesterol without affecting HDL cholesterol (the “good cholesterol”). This selective action makes plant sterols an important dietary tool in cholesterol management.
Research has found that a daily intake of 2g of plant sterols can reduce LDL cholesterol levels by about 10%, which in turn lowers the risk of coronary heart disease by 10-20%.
4. Earthworm Extract (Lumbricus)
Earthworm extract, also known as Lumbricus, is a traditional Chinese medicine ingredient. Lumbricus protein is an active component extracted from earthworms, and it has been approved as a new food resource in 2009.
Since the 1980s, scientists have been extracting an enzyme called lumbrokinase from earthworms, which has potent thrombolytic properties, earning it the nickname “King of Thrombolysis” in the medical community.
Lumbricus protein dissolves clots in the microvascular system, restoring elasticity to hardened microvessels and enhancing blood flow. It can dissolve both fresh and chronic clots, improve blood circulation, and support the body’s natural anti-coagulation mechanisms. Lumbricus also helps rejuvenate blood vessel walls and promotes the regeneration of microvessels, which is beneficial for preventing and treating cardiovascular diseases.
5. Phospholipids
Phospholipids are present in all body cells and are vital components of biological membranes. In addition to being synthesized in the body, phospholipids are found in foods like egg yolks, lean meat, liver, soybeans, and sunflower seeds.
Phospholipids help improve the absorption, transport, and metabolism of fats. They can reduce triglycerides, cholesterol, and LDL levels, while raising HDL levels. The surface activity and emulsification properties of phospholipids decrease blood viscosity and surface tension, improving the solubility of cholesterol and fats in the bloodstream, and helping prevent the buildup of cholesterol on arterial walls.
Phospholipids are also crucial for brain and nervous system health. They serve as building blocks for nerve cell membranes and are precursors to acetylcholine, a key neurotransmitter for memory and learning. Sufficient intake of phospholipids has been shown to enhance memory and cognitive function, particularly in the elderly.
These five nutrients — red yeast rice, nattokinase, plant sterols, Lumbricus protein, and phospholipids — are all highly beneficial for vascular health. When consumed together, they can synergistically support cardiovascular health and help prevent metabolic conditions such as hypertension, hyperlipidemia, and obesity, reducing the risk of cardiovascular disease over the long term.
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