A South Korean emergency medicine specialist has revealed a method for restoring damaged blood vessels without the use of medication.
On January 30, Dr. Choi Seok-jae, a professor in the Department of Emergency Medicine at Yeouido St. Mary's Hospital, appeared on the YouTube channel 'Market Angle TV'. In the video, Dr. Choi discussed how to restore blood vessels damaged by high blood pressure and elevated blood sugar.
Dr. Choi stated, "Most internal medicine diseases stem from vascular issues," and emphasized that "lifestyle changes are essential." He continued, "When blood pressure rises to 180–200, it is a dangerous state where cerebral blood vessels can burst at any time; in such cases, blood pressure medication must be used." However, he also stressed, "Medication is only a temporary measure; one should not be under the illusion that taking a pill means they are cured."
Four Key Components for Vascular Health
Dr. Choi identified four key components for "cleaning" blood vessels:
Vitamins 2. Minerals 3. Fiber 4. Antioxidants
"These four are essential for keeping blood vessels clean, and they are found primarily in vegetables and fruits," he said. He advised, "You must include vegetables and fruits on your table. When eating, consume brown rice, at least 6–7 pieces of leafy greens, a handful of fruits (not too much), and nuts."
Dr. Choi noted that if you maintain this diet, your bowel movements will improve, and conditions like constipation and hemorrhoids will get better. "As your lipid levels improve and the cleaning of tiny blood vessels begins, blood pressure and blood sugar levels will start to decrease. Since antioxidants are involved, it can also help prevent cancer." Regarding the duration, he said, "If you follow the diet perfectly, it could take just two weeks, but that is difficult in daily life. If you maintain it consistently for one to three months, your vascular health can return."
How Chronic Micro-inflammation Raises Blood Pressure
Repeated damage to blood vessels leads to a gradual increase in blood pressure. Dr. Choi explained, "When inflammation occurs in the peripheral vascular endothelium, the vessels narrow and arteriosclerosis sets in, reaching a state where red blood cells cannot pass through. To send blood to peripheral tissues, the body must increase pressure." He added, "The representative disease that arises from this is hypertension."
He particularly noted that "young hypertension" is on the rise, primarily due to the consumption of processed foods, ultra-processed foods, and beverages containing high-fructose corn syrup (liquid fructose). "The worst of these are beverages high in liquid fructose," he explained, as they cause blood sugar spikes. "People who experience frequent spikes see their endothelial cells deteriorate faster than those with consistently high blood sugar." When these cells are damaged, advanced glycation end-products (AGEs)—formed when sugar sticks to proteins—cause inflammation, leading to narrowed vessels.
Patients with hypertension must pump blood with greater force, making their hearts more susceptible to damage. This can lead to left ventricular hypertrophy and heart failure, where heart function declines. Additionally, weakened cerebral blood vessels increase the risk of strokes, caused by either blockages or ruptures.
Vitamins and Nitrates: Extinguishing Vascular Inflammation
As Dr. Choi mentioned, components rich in fruits and vegetables—such as vitamins C and E, polyphenols, and flavonoids—inhibit the signaling pathways of vascular inflammation. Essentially, they extinguish the "sparks" of inflammation that irritate the vessels. In particular, nitrates in vegetables produce nitric oxide in the body, which dilates blood vessels and prevents inflammatory cells from adhering to them.
The high fiber content in produce increases beneficial gut bacteria and produces short-chain fatty acids (SCFAs). These fatty acids suppress systemic inflammation and protect the vascular endothelium. In fact, a study published in The Lancet showed that higher dietary fiber intake reduces the incidence and mortality rates of cardiovascular diseases.
Beyond Diet: Exercise and Sleep
In addition to diet, exercise is vital for vascular health as it also increases nitric oxide production. Engaging in moderate aerobic activities—such as brisk walking, cycling, or swimming—for 150–300 minutes a week is highly effective. Combining this with strength training twice a week helps increase vascular elasticity. Finally, getting at least 7–8 hours of sleep, avoiding extreme stress, quitting smoking, and maintaining a healthy weight are essential pillars for long-term vascular health.
