Maintaining Vascular Flexibility: Facts from MHLW, WHO, and CDC

Introduction

Vascular flexibility is closely linked to healthy longevity. Arterial stiffness increases the risk of heart attacks and strokes, but according to the Ministry of Health, Labour and Welfare (Japan), the World Health Organization (WHO), and the Centers for Disease Control and Prevention (CDC), lifestyle improvements in diet and exercise can significantly reduce these risks. This article summarizes objective facts from these institutions.

Diet-Related Facts

• Vegetables and Fruits: The MHLW’s “Health Japan 21” recommends consuming at least 350g of vegetables daily.
• Salt Reduction: WHO advises limiting salt intake to less than 5g per day for adults to prevent hypertension and vascular stiffness.
• Quality of Fat: Limiting saturated and trans fats while consuming unsaturated fats (found in fish and nuts) is reported to reduce cardiovascular risks.

Exercise-Related Facts

• Aerobic Activity: WHO recommends at least 150 minutes of moderate-intensity physical activity per week (e.g., brisk walking).
• Walking: CDC reports that walking is an effective method for cardiovascular disease prevention.
• Strength Training: The MHLW’s “Physical Activity and Exercise Guide 2023” recommends strength training two to three times per week.

Conclusion

Maintaining vascular flexibility requires a combination of vegetable and fruit intake, salt reduction, healthy fats, and regular aerobic and strength exercises.

References

• Ministry of Health, Labour and Welfare – Physical Activity and Exercise Guide 2023
• World Health Organization – Physical Activity Fact Sheet
• Centers for Disease Control and Prevention – Walking as an Opportunity for Cardiovascular Disease Prevention
• American Heart Association – Diet and Lifestyle Recommendations