To prevent vascular calcification, nutritionists recommend taking eight major nutrients and adjusting your diet.

2026/09/24 06:24

To prevent vascular calcification, nutritionist Xie Yifang recommends eating more vegetables, whole grains, beans, fish and nuts, and establishing an overall anti-inflammatory diet; the picture shows the situation. (Picture taken from freepik)

[Health Channel/Comprehensive Report] When people see vascular calcification in their health examination reports, they often worry that the blood vessels have become harder, which may lead to vascular risks in the future. How should you choose your daily diet? Nutritionist Xie Yifang pointed out that the focus of diet should be on reducing chronic inflammation and oxidative stress, and improving the metabolic environment that promotes calcification. You can start with daily intake of eight major nutrients, including Omega-3, dietary fiber, magnesium, vitamin C, vitamin E, zinc, selenium, and vitamin K, and eat more vegetables, whole grains, beans, fish, and nuts, and less sugar, less refined, less processed, and less bad oils.

According to the Ministry of Health and Welfare’s health education information, vascular sclerosis is an important risk factor for cardiovascular and cerebrovascular diseases and is related to the following factors: 1. There are deposits of lipids on the blood vessel wall. 2. The blood vessel wall is affected by multiple factors. Long-term high blood pressure puts the blood vessel wall under excessive pressure. High blood sugar causes an inflammatory reaction in the blood vessel wall, leading to damage to the epithelium of the blood vessel wall. Excess lipids in the blood are more likely to be deposited. Eventually, a beige atherosclerotic lipid core may accumulate inside the blood vessel wall. This is the main physiological process of plaque formation and hardening of arteries.

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Xie Yifang shared on the Facebook page "Teacher Xie Yifang's Nutrition Classroom" that to prevent vascular calcification, one should take in anti-inflammatory nutrients to reduce chronic inflammation and oxidative stress, and improve the metabolic environment that promotes calcification. Anti-inflammatory nutrients can be used as part of an overall anti-inflammatory diet to help regulate inflammation, provide antioxidant protection, and protect blood vessels. She summarized the sources of 8 major nutrients for public reference:

1.Omega-3 fatty acids

Food sources include mackerel, salmon, saury, and sardines. Its function is to improve fat quality, help fight inflammation, and protect blood vessels.

2. Dietary fiber

Food sources include vegetables, whole grains, beans, and fruits. It functions to improve intestinal bacteria, stabilize blood sugar, and help fight inflammation.

3. Magnesium

Food sources include whole grains, beans, nuts, and dark green vegetables. It helps normal mineral metabolism and reduces oxidative stress.

4. Vitamin C

Food sources include guava, kiwi, citrus, and bell pepper. Its function is to resist oxidation, support collagen formation, and protect cells.

5. Vitamin E

Food sources include nuts, seeds, and vegetable oils. Its function is to protect cell membranes and help resist oxidation.

6. Zinc

Food sources include seafood, meat, beans, and nuts. Its function is to participate in antioxidant enzymes and immune regulation.

7. Selenium

Food sources include fish, eggs, and meat. Functions by participating in the antioxidant defense system.

8. Vitamin K

Food sources include dark green vegetables and natto. Its role is to participate in the activation of anti-calcification proteins such as MGP.

In addition to increasing the above-mentioned nutrients, the overall dietary pattern is equally important. Xie Yifang suggested that you should eat "more vegetables, more whole grains, more beans, more fish, more nuts" in your daily life, while reducing sugar, refined foods, processed foods and harmful fats.

Xie Yifang reminded that nutrients should be derived from a variety of natural foods, and there is no need to supplement a large amount of nutrients on your own to prevent vascular calcification. Especially for patients with chronic kidney disease, before supplementing nutrients such as magnesium, zinc, selenium, and vitamin K, they should make adjustments based on their personal conditions.