Chris recently put broccoli on his list of death-defying foods for its preventative benefits against certain forms of cancer. But the benefits of broccoli don't stop there. Recent research from the UK shows that a compound found in broccoli may reverse heart blood vessel damage caused by diabetes.

The compound sulforaphane, found in broccoli, boosts the production of enzymes that protect blood vessels. In addition, it reduces certain molecules that can do cell damage.

People with diabetes have an increased risk of heart disease and stroke due to damaged blood vessels. Cruciferous vegetables, such as broccoli, are beneficial to heart health.

Source

A 2007 study in the European Journal of Applied Physiology found that if you take a walk right after you eat that saturated fat laden meal, you can actually reduce the food's chances of causing your blood vessels to narrow.

The researchers compared the arteries of eight 25-year-olds through three different study set-ups: eating a low-fat breakfast; eating a breakfast that was high in fat and then taking a 45-minute walk; and eating a high fat breakfast, only to then sit around on their butts for a while. It turned out when they ate a meal high in fat and then sat around, the researchers found a narrowing in these subjects' arteries.

After consuming a high-fat meal but then taking a walk, the subjects experienced a dilation in their blood vessels. And when they stuck to a low-fat meal but did not exercise, there wasn't much change at all. The most interesting part is that after the people ate the high-fat meal and then took a walk, their blood vessels became more dilated than when they ate the low-fat food and remained sedentary.

I like nuts. Okay, that sounded weird. Allow me to back up for a second -- I like peanuts, almonds, cashews and even the occasional macadamia. All make for great, healthy snacks, and all of them carry their own, individual health benefits. But, the one nut that I just can't seem to develop a taste for is one that may be the very best in terms of lowering cholesterol and protecting blood vessels: Walnuts. Despite what I keep reading about how healthy walnuts are for you, how many times I see news briefs saying the same thing, or even how my fiance swears that they have helped stabilize her cholesterol levels, I still can't bring myself to eat those damn things.

But, I should try. Maybe I can coat them with something delicious -- like dark chocolate, which would also provide me with the health benefits of its own natural flavonoids. Cinnamon is supposed to help regulate insulin/blood sugar levels, so maybe that would be yet another healthy way to eat walnuts without wanting to spit them out when no one is looking. Yeah, that sounds pretty good. Roasting them might help, kind of like almonds or chestnuts. The bottom line is that these damn nuts are healthy and the science is certainly there to support that -- yet, I still can't bring myself to eat them.

Source

Resistance training is a fantastic way to increase muscle and bone strength, in addition to having a marked effect on your metabolism. But, just like every other good thing, it does have its downsides; chiefly, the stress it places on blood vessels.

Even one workout can stress blood vessels, which, over time, can overtax the heart. By contrast, cardiovascular training, such as jogging or swimming, enhances the functionality of blood vessels and makes them healthier. Clearly, there is a perfect relationship in the works here.

To remedy the stiffening effects that weight training has on blood vessels, try doing some cardio after you're done lifting. Japanese researchers discovered that this method works quite well to promote cardiovascular health, while performing the exercises in reverse order (cardio first and then resistance training) did not produce this protective effect.

It appears that it may take as little as eating one meal that is high in saturated fat for it to have an affect on your arteries and good (HDL) cholesterol levels. Additionally, it can happen in a matter of hours.

In a two-year-old study, published in the Journal of the American College of Cardiology , 14 adults were given a piece of carrot cake and a milkshake that had been switched with one that contained either saturated (bad) or polyunsaturated (good) fat. While this may seem like some bizarre set-up for a Folgers commercial, it actually returned some interesting results with respect to how fast and how dramatically these fats can affect your health.

As it turns out, in merely three hours, participants that consumed the shake containing saturated fat had significantly narrowed large blood vessels. Three hours after that, the benefits of good (HDL) cholesterol showed a marked decrease in these same individuals. Those individuals who consumed the polyunsaturated (good) fat did not exhibit any signs of such physical detriment.

As I've said many times before here on That's Fit, it's never too late to start exercising. Barring any doctor-issued mandate against doing so, performing even low-intensity workouts can greatly enhance your health at any age.

A recent study, published in the popular journal Hypertension, examined the effects of exercise on men in their 20s and men in their 60s. As expected, the older men started with more constricted blood vessels, increasing their risk for hypertension and heart attack. But, after only three months of averaging 5 hours per week worth of walking, the older guys' blood-vessel function resembled that of the guys in their 20s.

Walking as little as 30 minutes per day can have a very positive impact on your cardiovascular health, in addition to offering a myriad of other health benefits.

Source

I love hot showers -- probably a little hotter than is good for me actually. I don't know that I have taken an actual cold shower ever, although often in the summer months I'll take what I'd call "cool" ones. But aside from all the jokes that guys make about 'needing a cold shower,' have you ever thought of taking one for your health? Or how about instead of a cold shower a cold foot soak? This interesting article over at Natural Health suggests that alternating cold and warm foot soaks is like a mini strength-training session for your insides. The cold water (around 70º) constricts and tightens vessels, while the warm water (around 100º) loosens and expands them. Asking them to adjust quickly makes them stronger.

I'm guessing alternating cool and warm showers would do the same thing, but obviously that's not so easy. So are you buying this? The science seems sound enough to me, but then it also strikes me as more than a little unnatural.

Source

If you don't already have a regular exercise routine, here is another of the thousands of reasons why you should start one: Exercise can restore youthfulness to your blood vessels, according to recent research. As we age, our blood vessels constrict and harden, often leading to heart troubles. But a study has found that this effect was greatly reduced in men who regularly exercises.

What's more, researchers have concluded that older adults who are sedentary only need to engage in moderate activity to see similar results. This is excellent news, and a very good reason to get moving, don't you think?

Source