As we get older, all of the arteries, including the aorta, slowly begin to deteriorate, primarily due to plaque buildup.
Plaque is a sticky mass mostly made up of calcium, cholesterol, and fat, which has a tendency to stick to arterial walls. Over time, it hardens, slowly narrowing your arteries. This process is called atherosclerosis, and if overlooked, it may cause serious complications, including heart attack and stroke.
Although atherosclerosis can’t be reversed (at least in its advanced stages, when it’s showing symptoms), there are several known risk factors which you can avoid, thereby reducing the amount of plaque forming in its earliest stages.
Controllable risk factors for aortic aneurysms include:
- Smoking – directly damages the blood vessels and speeds up plaque development.
- High blood pressure – further weakens the aortic wall.
- High cholesterol – accelerates plaque formation.
- Tissue hypoxia (reduced amounts of oxygenated blood received) – weakens the aortic wall.
- Stress – contributes to high blood pressure.
- An inactive lifestyle – often linked with some of the previous ones, may lead to obesity.
Many of these risk factors, such as high blood pressure, high cholesterol and even hypoxia, can be put under control by regulating your diet (cutting down on salt and fat, for example). Furthermore, you have probably already heard about the many health benefits of olive oil, whole grains, and fish high in omega-3 fatty acids.
Fibers
Fibers are found in plenty of things we eat every day. There isn’t a single “fiber”, because they consist of numerous different substances, such as cellulose, resistant starch, pectin and inulin, to name a few. Therefore, the more precise term would be “dietary fiber”.
Dietary fiber is a type of carbohydrate that can’t be digested in our body, meaning it can’t be broken down into simpler sugar molecules and absorbed in the intestines. However, some fibers may dissolve in water, and are therefore classified as soluble or insoluble fibers.
Soluble fibers, when dissolved, create a jelly-like substance that can increase bile acid excretion due to its viscosity. This process, in turn, decreases absorption of bile acids (that require cholesterol to be made), which lowers low-density lipoproteins (LDL, “bad” cholesterol), simultaneously increasing high-density lipoprotein (HDL, “good” cholesterol). These fibers also help control blood sugar levels by slowing the absorption of sugar, reducing the risk of type II diabetes.
Insoluble fibers do not dissolve in the digestive tract. Their role is to attract water into the bowels, promoting healthier bowel movements that require less strain. This also prevents hemorrhoids, and lowers the risk of colon cancer.
Food rich in fiber is also less caloric and takes longer to eat, leaving you more satiated. This means that you will probably eat less, which can be good news for your weight.
Recommended amount of fibers in your daily plan is around 20 to 35 grams of pure fiber, depending on factors such as age and sex. However, take care when planning fibers in your diet, because too much may cause bloating and gas.
Antioxidants
Our body uses the food we eat to create energy necessary for normal functioning of the organism. These everyday metabolic processes can cause oxygen to split into single atoms instead of staying in its normal, molecular state. These single atoms, containing unpaired electrons, are called free radicals.
Free radicals are a completely natural byproduct of our metabolism, and is usually neutralized. The problem begins when they are created faster than the body manages to neutralize them, which can lead to cell deterioration and disease.
Molecules that can prevent oxidation of other molecules are called antioxidants. They give one, or more electrons to the free radical, therefore stabilizing it, preventing oxidative stress. Other than restricting the creation of new free radicals, as well as the neutralization of existing ones, antioxidants also have a role in fixing the damage caused by free radicals.
Many different substances can have antioxidant properties, such as vitamins (C, E, A), carotenoids (beta-carotene), flavonoids (tannin), and polyphenols.
Antioxidants can be found in most groceries you buy every day, such as in fruit, vegetables, and spices. However, during preparation of these groceries, high temperatures when cooking destroy a significant portion of antioxidants. To retain antioxidative properties, eat this kind of food either raw or steamed.
That sounds logical. Has someone already tested this?
Several studies have tried to prove that a high fruit intake reduces the risk of aortic aneurysms. A study from Sweden, for example, revealed that eating more than two servings of fruit on a daily basis may lower the risk of aortic aneurysms (even more pronounced when talking about aortic rupture), most probably due to high level of antioxidants found in fruit.
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