Knowing This Saves Lives ๐ https://youtu.be/1UEtS9G2jPo?si=fqiDxFVn1rgid3u_
This video reveals the vitamin that helps unclog arteries, improve circulation, and boost vitality. Discover how this essential nutrient can make you feel younger and healthier.
In this video you will discover:
The vitamin essential for keeping arteries clear and healthy.
How it improves blood flow and overall circulation.
Its benefits for feeling more energetic and youthful.
Foods rich in this vitamin to include in your diet.
Practical tips to naturally strengthen your cardiovascular system.
Get practical tips for healthy eating, weight loss, natural remedies, and a balanced lifestyle.
Find simple recipes, fitness ideas, and natural ways to improve your health every day. Stay inspired to live a healthier and more vibrant life.
๐ฟ๐๐จ๐๐ก๐๐๐ข๐๐ง: ๐๐๐ ๐๐ค๐ฃ๐ฉ๐๐ฃ๐ฉ ๐ฅ๐ง๐ค๐ซ๐๐๐๐ ๐ค๐ฃ ๐ฉ๐๐ ๐๐๐๐ก๐๐จ๐จ๐๐ฃ๐๐ ๐๐๐๐ฃ๐ฃ๐๐ก ๐๐จ ๐๐ค๐ง ๐๐ฃ๐๐ค๐ง๐ข๐๐ฉ๐๐ค๐ฃ๐๐ก ๐๐ฃ๐ ๐๐๐ช๐๐๐ฉ๐๐ค๐ฃ๐๐ก ๐ฅ๐ช๐ง๐ฅ๐ค๐จ๐๐จ ๐ค๐ฃ๐ก๐ฎ ๐๐ฃ๐ ๐จ๐๐ค๐ช๐ก๐ ๐ฃ๐ค๐ฉ ๐๐ ๐๐ค๐ฃ๐จ๐๐๐๐ง๐๐ ๐ ๐จ๐ช๐๐จ๐ฉ๐๐ฉ๐ช๐ฉ๐ ๐๐ค๐ง ๐ฅ๐ง๐ค๐๐๐จ๐จ๐๐ค๐ฃ๐๐ก ๐ข๐๐๐๐๐๐ก ๐๐๐ซ๐๐๐, ๐๐๐๐๐ฃ๐ค๐จ๐๐จ, ๐ค๐ง ๐ฉ๐ง๐๐๐ฉ๐ข๐๐ฃ๐ฉ. ๐ผ๐ก๐ฌ๐๐ฎ๐จ ๐จ๐๐๐ ๐ฉ๐๐ ๐๐๐ซ๐๐๐ ๐ค๐ ๐ ๐ฆ๐ช๐๐ก๐๐๐๐๐ ๐๐๐๐ก๐ฉ๐๐๐๐ง๐ ๐ฅ๐ง๐ค๐ซ๐๐๐๐ง ๐ฌ๐๐ฉ๐ ๐๐ฃ๐ฎ ๐ฆ๐ช๐๐จ๐ฉ๐๐ค๐ฃ๐จ ๐ฎ๐ค๐ช ๐ข๐๐ฎ ๐๐๐ซ๐ ๐ง๐๐๐๐ง๐๐๐ฃ๐ ๐ ๐ข๐๐๐๐๐๐ก ๐๐ค๐ฃ๐๐๐ฉ๐๐ค๐ฃ ๐ค๐ง ๐๐๐๐ก๐ฉ๐ ๐๐ค๐ฃ๐๐๐ง๐ฃ. ๐ฟ๐ค ๐ฃ๐ค๐ฉ ๐๐๐จ๐ง๐๐๐๐ง๐ ๐ค๐ง ๐๐๐ก๐๐ฎ ๐จ๐๐๐ ๐๐ฃ๐ ๐ฅ๐ง๐ค๐๐๐จ๐จ๐๐ค๐ฃ๐๐ก ๐ข๐๐๐๐๐๐ก ๐๐๐ซ๐๐๐ ๐๐๐จ๐๐ ๐ค๐ฃ ๐๐ฃ๐๐ค๐ง๐ข๐๐ฉ๐๐ค๐ฃ ๐๐ง๐ค๐ข ๐ฉ๐๐๐จ ๐๐๐๐ฃ๐ฃ๐๐ก. ๐๐ค๐ช๐ง ๐๐๐๐ก๐ฉ๐ ๐๐ฃ๐ ๐จ๐๐๐๐ฉ๐ฎ ๐๐ง๐ ๐ค๐ช๐ง ๐ฅ๐ง๐๐ค๐ง๐๐ฉ๐ฎ, ๐๐ฃ๐ ๐ฌ๐ ๐จ๐ฉ๐ง๐ค๐ฃ๐๐ก๐ฎ ๐๐๐ซ๐ค๐๐๐ฉ๐ ๐๐ค๐ง ๐๐ฃ๐๐ค๐ง๐ข๐๐ ๐๐๐๐๐จ๐๐ค๐ฃ๐จ ๐๐ช๐๐๐๐ ๐๐ฎ ๐ฅ๐ง๐ค๐๐๐จ๐จ๐๐ค๐ฃ๐๐ก๐จ.
The secret vitamin that cleans your arteries and eliminates poor circulation. It exists. It’s present in foods you may already have at home and it could be the key to restoring the flow of energy throughout your entire body. Silent symptoms you ignore every day. Common habits that sabotage your circulation without you even noticing. And at the same time, surprisingly simple, natural, and powerful solutions. A revealing conversation with Dr. Heroki Tanaka, where every answer uncovers something most people have never heard of, and a forgotten vitamin that can change everything. Your blood may be crying for help. Your arteries may be screaming in silence. And what you’re about to hear in this episode could be the first step to changing this situation. So, welcome to another episode of Heal Essence, where you’ll discover the secret vitamin that cleans your arteries and eliminates poor circulation. And more than that, you will receive firsthand essential answers for maintaining health straight from one of the most respected doctors. Dr. Heroki, we always think circulation problems come with obvious signs like chest pain or visible swelling. But many people feel subtle things in their daily lives and have no idea they might be related to the circulatory system. I’d like to start there. What are those hidden signs of poor circulation that almost nobody associates with clogged arteries? Excellent point. Poor circulation, especially in its early stages, often hides behind very ordinary symptoms. For example, constantly cold feet and hands, even in mild temperatures, can be one of the first signs. This happens because blood isn’t efficiently reaching the extremities. Another very common symptom is a tingling or numbness sensation, mainly in the legs at the end of the day. Many people think it’s just fatigue, but it can be a warning. Wow. Who hasn’t had tingling and thought it was just from sitting too long? And there’s that classic situation of the leg that starts itching or hurting for no reason. Right. I’ve even heard people say they felt a kind of heaviness in their legs, but never imagined it could be poor circulation. Exactly. Heaviness, unexplained itching, small swellings in the ankle. All of these can reflect blood pooling in certain areas of the body. Another very common but rarely mentioned symptom is changes in skin color, bluish or purplish areas, especially on the legs. That shows oxygen isn’t being delivered properly by the arteries. It’s also worth mentioning constant fatigue even after a night’s sleep. When the body doesn’t get oxygen rich blood, it tires out much faster. That fatigue part really hit me because nowadays everyone is tired and assumes it’s just stress, poor diet, or bad sleep. But in reality, it could be the heart and vessels crying for help. Is there anything a person can watch for daily that helps raise that red flag? Yes. A good example is what we call intolerance to light exercise. If climbing a short flight of stairs already causes shortness of breath or leg discomfort, it’s a sign blood isn’t flowing well. Another important clue is wounds that take a long time to heal, especially on the feet. This happens because blood and with it nutrients and oxygen isn’t reaching in sufficient amounts to regenerate tissues. So that little cut that takes weeks to heal could be more than just a stubborn wound. It’s the body saying circulation is poor. Exactly. And the earlier we recognize these signs, the easier it is to reverse the situation before it becomes serious. The good news is that in many cases, simple lifestyle changes already make a huge difference. Great to know that right at the start of the episode, doctor, so let’s talk about the habits that often without realizing it end up sabotaging this circulation we rely on so much. Doctor, in the previous chapter, we saw how poor circulation can show up in very subtle ways. Now, I want to get straight to the point. What are the most dangerous daily habits that clog our arteries without us even noticing? because I imagine it’s not all just about greasy food. You’re absolutely right. While diet plays a central role, there are several other everyday behaviors that compromise vascular health. For example, chronic sedentary lifestyle. Sitting for long hours without moving your legs reduces the efficiency of venus return and favors plaque buildup in the arteries. These days, many people work in front of a computer and spend the whole day barely standing up. Over time, this is devastating for circulation. Wow, that one hits a lot of people, including me. Sometimes we think that just because we took a walk at the end of the day, everything’s fine, but we spent the whole day stuck in a chair. And what about stress, doctor? Does that count? Without a doubt. Chronic stress is one of the major silent villains of cardiovascular health. It increases the release of cortisol and adrenaline, hormones that in excess cause inflammation in the vessel walls and favor plaque buildup. On top of that, stress often leads to compensatory behaviors such as overeating processed foods, drinking alcohol, or smoking, which are even more harmful. Speaking of smoking, it’s impressive how it still shows up in almost every list of major health problems. Does it have a direct effect on the arteries? Yes, tobacco is a destroyer of vascular health. It directly damages the endothelium, the innermost layer of the arteries and speeds up the formation of atheroscllerotic plaques. It also reduces blood oxygenation and increases viscosity, making circulation even more difficult. It’s a package of damage with every puff. It’s like every cigarette is a hammer blow to the arteries. Right now going back to diet, is there any habit that seems harmless but clogs the arteries low by low? Yes. One of them is excessive consumption of refined sugar, especially in sweetened drinks. Too much sugar raises triglyceride levels which accumulate in arterial walls. It also creates chronic inflammation which makes the perfect environment for plaque buildup. Sodas, industrial juices, and even overly sweetened coffees are big culprits. So, it’s not just fast food, huh? Sometimes an innocent snack in the afternoon is contributing to a much bigger problem. Any nighttime habit worth mentioning, doctor? Yes. Poor sleep is another critical factor. Insufficient sleep raises oxidative stress levels, disrupts blood pressure regulation, and hinders cardiovascular recovery. Many people wake up tired and don’t realize circulation also suffers from bad nights of sleep. It’s a lot of things we do on autopilot, right? But now that we know what to avoid, let’s talk about what helps. In the next chapter, I want to explore with you how something as simple as walking can start transforming the health of our arteries. Dr. Dr. Heruki, we hear a lot about the importance of exercise for general health. But when it comes to circulation, it seems there’s an even stronger connection, right? And the most interesting part is that it doesn’t have to be anything intense. Even a 20-minute walk can make a difference. Can you explain how this works? Absolutely. Movement is the greatest ally of circulation. When we walk, even at a light pace, the leg muscles act as a natural pump that helps blood return to the heart. This constant stimulus improves vein elasticity, strengthens the venus system, and prevents blood from pooling in the extremities. On top of that, light exercise stimulates the release of nitric oxide, a substance that dilates blood vessels and improves flow. Amazing. And I imagine this is especially important for those who sit a lot. As we discussed in the previous chapter, just standing up, walking a bit, is that enough to break the bad cycle? Exactly. The recommendation we give is for every hour sitting, stand up for 5 minutes and walk a little, even if it’s inside your house or office. That already helps keep blood circulating more efficiently. And when someone manages to include a regular 20 to 30 minute daily walk, the benefits multiply. Lower blood pressure, glucose control, improved tissue oxygenation, and even relief from leg pain. And then there’s the consistency factor, right? A lot of people wait to have time or energy for a full workout, but end up doing nothing and then they miss the chance to reap the benefits of something simple. Is there an effective minimum that already has a real impact? Yes, there is. Studies show that just 150 minutes of moderate activity per week spread across small daily walks significantly reduces the risk of heart and circulatory diseases. That’s just over 20 minutes a day. It doesn’t have to be the gym. It doesn’t need equipment. A good pair of comfortable shoes and a steady step already do a lot for your vascular health. And I noticed that beyond the physical side, walking also helps oxygenate the mind, right? Many people say they feel mentally better after a walk as if improved circulation also clears the mind. That’s absolutely true. Improved circulation brings more oxygen to the brain, which helps with focus, mood, and even memory. Plus, the release of endorphins during exercise promotes well-being and reduces stress, which, as we’ve already said, is a factor that harms arterial health. So, it’s not an exaggeration to say that walking everyday can be one of the most powerful and accessible habits to take care of your heart and circulation. And the best part, it’s free. Now, tell me something, doctor. When we want to give our blood flow an extra boost, is there a natural drink that can help in that process? Dr. Herooi, so far we’ve talked about signs, bad habits, and the strength that a simple walk has on circulation. But now I’m curious, is there any natural drink, something we can prepare at home that directly helps improve blood flow? Yes, there is. A drink I really like to recommend and that has a scientific basis is hibiscus tea. It’s well known in many cultures, especially in Asia and Africa, and it’s being studied more and more. Hibiscus contains anthocyanins, compounds that help relax blood vessel walls and lower blood pressure. The result is more efficient circulation and a heart working with less effort. Wow, that’s interesting. And it’s not some exotic drink that’s hard to find, right? You can get it at any natural product store or even in supermarkets. But doctor, how should it be consumed to really have an effect? Is it that tea we prepare with the dried flowers? Exactly. The best is to use dried hibiscus flowers, not those industrial versions with lots of sugar or suspicious blends. You put one tablespoon of the dried flour in half a liter of hot water. Let it steep for 5 to 10 minutes, then strain. The taste is slightly tart, refreshing, and it can be enjoyed hot or cold. And if you want an extra touch, you can add a slice of fresh ginger, which also has vasoddilating properties. That’s a simple and powerful recipe. And besides helping circulation, does this tea have other benefits? Yes. Hibiscus tea also works as a mild natural diuretic which helps reduce swelling in the legs and ankles, another classic symptom of poor circulation. It also has antioxidant effects, fights free radicals, and protects the inner walls of blood vessels from damage. But of course, everything in moderation. Don’t drink liters a day. Good. And are there any contraindications? For example, should people with low blood pressure avoid it? Yes, that’s an important point. Those who naturally have very low blood pressure should be cautious because hibiscus can lower it even further. It’s also best to avoid excessive use for people with kidney problems since it has diuretic effects. And of course, pregnant and breastfeeding women should consult a professional before including any tea in their routine. So, it’s natural, but it’s not a game. You need to know how to use it. But it’s great to know something so simple can act directly on the arteries, helping blood flow better and even giving that feeling of lightness. Now speaking of lightness, there are certain foods that do an internal cleaning in the arteries. Right? Shall we talk about them? Dr. Heroki, this image of a broom cleaning the arteries is very powerful. It even gives people hope, right? Because a lot of people think that once the arteries are clogged, they’re doomed. But science shows that certain foods have the power to help the body clean out those plaques and improve circulation. Right. Exactly. The body has an impressive capacity for regeneration as long as we provide the right inputs. There really are foods that act as true natural brooms in the arteries. They help reduce inflammation, dissolve fat plaques, and restore the flexibility of blood vessels. And the best part is that they’re accessible foods present in the routine of many cultures. Perfect. Give me an example to start with. What would be the first food that comes to mind when we talk about artery cleansing? I’d say avocado is one of the most effective. It’s rich in monounsaturated fats, which help reduce LDL cholesterol, the so-called bad cholesterol, without affecting good cholesterol. In addition, it has antioxidant compounds that protect the endothelium, the inner lining of the vessels, including half an avocado at breakfast or lunch a few times a week already makes a big difference. Interesting. And the taste of avocado is versatile. You can eat it sweet or savory. And berries are on this list, too, right? Yes, without a doubt. Fruits like strawberries, raspberries, blueberries, and blackberries are rich in anthocyanins, which have anti-inflammatory and antioxidant effects. They improve artery health and help prevent cholesterol oxidation, which is one of the triggers for plaque formation. On top of that, they’re great for brain, eye, and skin health. And when we talk about vegetables, which ones are the champions of internal cleansing? A highlight is broccoli because of sulforophane, a compound that stimulates enzymes that detoxify the body and protect vessels. I also really like beets which are rich in natural nitrates. These nitrates are converted into nitric oxide in the body which as we’ve already mentioned helps dilate blood vessels and improve blood flow. So adding more colors to the plate is literally like doing a cleanup of the circulatory system. And is there any food that surprises you? One that is undervalued. Yes. Flax seeds are an excellent example. They contain plant-based omega, three fatty acids, and soluble fibers that reduce cholesterol and decrease artery stiffness. Just one tablespoon per day in yogurts or salads already offers good results. Amazing. So among fruits, vegetables, seeds, and even avocado, we can build a menu that not only feeds us, but also regenerates us from the inside out. Now doctor, I’d like to shift the focus a bit and talk about a nutrient that many people ignore, but that is essential for the heart to beat well and for blood to flow freely. Dr. Herooqi, now I’d like to get into a point that almost nobody talks about. There’s an essential nutrient for circulation and the heart that is completely forgotten by most people. We talk a lot about omega3, vitamin D, magnesium, but there’s one that flies under the radar. And as far as I know, it can be decisive in preventing clots, blockages, and even heart attacks. Am I right? You’re absolutely right. And this nutrient is called vitamin K2. It’s often confused with K1, which is found in green vegetables and is important for blood clotting. But vitamin K2 has a totally different function. It helps calcium go to the right place, the bones, instead of accumulating in the arteries where it can cause calcification and stiffening of the vessels. Wow, that’s important. So, you mean that a K2 deficiency can make calcium instead of strengthening bones end up in the arteries and cause blockages? Exactly. This is something many studies have shown in recent years. What happens is that without enough vitamin K2, the body doesn’t activate a protein called MGP, matrix GLA protein, which inhibits calcium deposition in the arteries. The result, more plaques, more arterial stiffness, and higher cardiovascular risk. Wow. And the scariest part is that this can happen even to someone who has an apparently healthy diet, right? Because if K2 is missing, calcium from supplements or dairy, for example, can become a problem. Exactly. That’s why in many cases, supplementing calcium without K2 can be dangerous. Vitamin K2 acts like a traffic guide inside the body. And the most curious thing is that it’s not present in the most common foods of the modern diet. Its main sources are fermented foods like traditional Japanese natto. some hard cheeses and in smaller amounts, egg yolk from freerange chickens. Now I understand why you said it’s forgotten because it hardly appears in traditional western diets and people who don’t eat these fermented foods end up deficient without even noticing. Is there a safe way to supplement it? Yes, today there are vitamin K2 supplements usually in the negative 7 maloian quatches form which has better absorption and a longer halflife in the body. But it’s always important to talk to a health professional first, especially if the person already takes anti-coagulants because K2 can interfere with that type of medication. Great point. So, to recap, vitamin K2 is fundamental to prevent calcium from hardening the arteries, protect the heart, and keep blood flow healthy. And hardly anyone talks about it. But now, doctor, it’s time for the main revelation. There’s a vitamin that goes even further. one that literally cleans the arteries and fights poor circulation in a powerful way. Dr. Heroki, now we’re getting into a very anticipated point. There’s a vitamin that, although rarely mentioned, plays a central role in vascular health. It seems to be the bridge between preventing blockages and actually helping the body restore what has already been damaged. What vitamin is that? It’s vitamin B3, also known as niacin. It’s one of the greatest allies of circulation, especially when it comes to cleaning excess fat from the blood and preventing plaque buildup in the arteries. The most impressive part is that over the years, several studies have shown that niacin increases HDL, the good cholesterol, while reducing LDL and triglycerides. And that makes all the difference, right? Because if HDL goes up, it helps sweep the bad cholesterol from the arteries and return it to the liver. So this vitamin really acts as a cleaning agent in the body. Exactly. HDL works like the garbage collector of the vascular system and niacin stimulates the production of this natural cleaner. On top of that it improves endothelial function that is it helps the inner lining of blood vessels stay healthy, flexible and free from inflammation. This reduces the risk of clot formation and significantly improves blood flow. Now doctor, is this vitamin easily found in food or do we need supplement? Fortunately, vitamin B3 is present in many foods such as tuna, salmon, chicken, liver, peanuts, sunflower seeds, and even in some vegetables like peas and mushrooms. But in some cases, especially when the goal is to reduce triglycerides or raise HDL therapeutically, supplementation may be indicated, always under medical guidance, of course, because high doses can cause side effects such as skin flushing, itching, or even liver overload. So, the key is to balance, have a diet rich in natural sources of B3, and if necessary, use higher doses under professional supervision. And what caught my attention is what you said about the flushing. Some people feel a kind of flush, a heat wave, right? Yes. That flush is a common reaction when taking niacin in higher doses. It’s like a wave of heat and redness that lasts a few minutes, but it’s usually harmless. In fact, many doctors consider it a sign that the supplement is being absorbed. Over time, the body usually adapts. That’s great to know because some people get scared the first time, but deep down it’s the body responding. And if we think about it, this vitamin is a true silent ally of circulation. Now, doctor, it’s time for the moment the audience has been waiting for. The secret vitamin that cleans the arteries with strength and intelligence as if it were a natural detergent inside the body. Shall we reveal it? Dr. Herooi, now it’s time to reveal the secret that gives this episode its title. We’ve already talked about Bad Habits, broom foods, vitamin B3, but there’s a specific vitamin, little known, that acts as a true natural detergent inside the arteries. What is this secret vitamin? It’s vitamin E. Few people understand its real power when it comes to circulation and arterial health. Vitamin E is a fats soluble antioxidant that protects cells against oxidative stress and prevents LDL cholesterol from being oxidized which is a key step in the formation of artery clogging plaques and more. It improves blood fluidity helping prevent clots and promoting lighter more efficient blood flow. Impressive. So it not only prevents cholesterol from becoming a villain but it also makes the blood cleaner and lighter to circulate. Is that it? Exactly. And it also protects the integrity of the vessel walls, keeping them flexible and strong. This is crucial to avoid ruptures, micro lesions, and arterial hardening. But of course, everything must be done in balance. High doses of vitamin E supplements can interfere with anti-coagulant medications, for example. So, it’s always best to seek guidance before supplementing. And in terms of diet, where can we naturally find good sources of vitamin E? Good sources include sunflower seeds, almonds, avocado, spinach, extravirgin olive oil, and coldressed vegetable oils. What’s interesting is that these foods besides being rich in vitamin E also provide other anti-inflammatory and cardioprotective substances. So by including these items in your routine, you nourish your arteries intelligently and continuously. Doctor, what a valuable lesson. It’s amazing to see how such a discrete vitamin can play such a powerful role in fighting poor circulation and deeply cleaning the arteries. Thank you so much for being here and for sharing so much precious information with us today. It was a pleasure to participate. And the most important thing is that people leave here with awareness and above all with action. Small changes can make a huge difference in heart health and overall vitality. Wonderful. And look, attention because the video isn’t over yet. The conversation with Dr. Tanaka ends here, but I’ll still show you in next few minutes other simple and effective habits to improve circulation, clean your arteries, and restore your energy naturally. things you might never have imagined were connected to blood health. So stay with me until the end because what comes next may be exactly what you were missing to transform your routine. Let’s go. Number 12, maintaining a healthy weight. After everything we’ve seen so far, it has become clear how small habits can deeply impact our health. And maintaining a healthy weight may be one of the most important actions in this process. Dr. Tanaka always reinforces excess body fat is not just an aesthetic issue. It can put silent pressure on the heart and blood vessels. A lighter body tends to have blood that circulates more freely. When there is excess weight, the heart needs to work harder to pump blood. This raises blood pressure and wears down the arteries over time. In addition, excess fat, especially abdominal fat, releases inflammatory substances. These constant inflammations are like small internal aggressions that damage the vessels and accelerate plaque buildup. In other words, the risk of poor circulation and blockages increases significantly. Controlling body weight is a shield against all of this. But don’t worry, we’re not talking about crazy diets or extreme restrictions. The idea here is to maintain consistency with simple and smart choices. For example, replacing sodas with lemon water or choosing smaller portions at night. These are actions that may seem small, but they accumulate big results over the weeks. Another powerful tip is paying attention to your own body and recognizing patterns. Eating out of anxiety or distraction, for example, is a common and dangerous habit. Building food awareness, choosing natural foods, and avoiding ultrarocessed ones are effective strategies. And of course, moving regularly, like the walks we already mentioned, helps a lot to keep metabolism active. Everything contributes to keeping weight under control. It’s worth remembering that the ideal weight is not the one imposed by unrealistic beauty standards. It’s the weight that allows your body to function well with energy, balance, and without pain. Seeking this point of balance is an act of kindness toward your health and more. By reducing body fat, you also reduce the risk of developing diabetes, hypertension, and vascular problems. It’s a change that reverberates throughout the entire body. So, if you haven’t started yet, this may be the best time. Choose a new habit to adopt this week. Maybe reducing sugar, walking more, or simply cooking more at home. The important thing is to break inertia. Maintaining a healthy weight is a journey, not a fixed destination. And the good news, every step in that direction helps clean your arteries and improve circulation. Exactly what we’re aiming for here. Number 11, taking the stairs instead of the elevator. Have you ever noticed how simple daily actions can have a huge impact on health? Dr. Tanaka once commented that trading the elevator for the stairs is one of those small decisions that bring enormous results. It may seem minor, but climbing stairs strengthens the cardiovascular system naturally. This effort raises the heart rate in a safe and consistent way. And the more the heart is lightly challenged, the stronger it becomes. Climbing steps requires the combined work of legs, lungs, and heart. A powerful trio for anyone looking to improve circulation. Every time you climb a staircase, your body pumps more blood, oxygenating tissues more efficiently. It’s an accessible exercise that doesn’t require a gym or special clothing. It’s right there in your building, the subway, the mall, the office. You just need to choose differently, and that choice is worth gold. The most interesting thing is that over time, this habit becomes enjoyable. The initial fatigue gives way to a feeling of energy and vitality. You start noticing that you breathe better, feel less leg pain, and even sleep more easily. All this because your circulatory system begins to function more efficiently. Blood flows more strongly, carrying nutrients and oxygen throughout the body. And the arteries are grateful. And you don’t need to climb dozens of floors, okay? Start with what’s possible. One or two flights per day already make a difference. What matters is consistency, not intensity. Over the weeks, your body adapts and asks for more movement. And the more you move, the more your blood circulates freely. This means less risk of clogged varicose veins and heart problems. Everything improves with this simple habit. Oh, and there’s another point. Climbing stairs also helps keep weight under control. As we saw in the previous chapter, controlling weight is essential to avoid overloading blood vessels. In other words, by climbing stairs, you combine the useful with the pleasant. You improve physical conditioning and help keep the body light and healthy. It’s as if each step were a direct investment in your arterial health. So, how about starting now? Next time you’re in front of an elevator, pause for a second and think, “This flight of stairs can be my exercise today.” It’s a simple, free decision with powerful cumulative effects. Your heart, your arteries, and your circulation will feel the difference. And best of all, you will be in control of this change. Isn’t that what we all want? Number 10, drinking a cup of green tea per day. With each new habit we explore, it becomes more evident how small daily choices have the power to transform our health. And green tea is one of those discreet yet extremely effective allies. When Dr. Tanaka talked about it, I admit I underestimated it at first, but after understanding its composition and effects on the body, everything changed. One cup a day may be enough to reduce inflammation and improve arterial health. Green tea is rich in kakans, a type of powerful antioxidant that fights free radicals. These radicals are unstable molecules that damage cells, including the walls of blood vessels. By neutralizing them, tea helps preserve arterial integrity and facilitates blood flow. It’s as if it were a natural cleaner, slowly cleansing the circulatory system without causing abrupt impact. Another interesting effect of green tea is its ability to reduce bad cholesterol, LDL. This type of cholesterol is one of the main culprits behind plaque formation in arteries which end up blocking blood flow. By drinking green tea regularly, you reduce these plaques and contribute to cleaner, more efficient circulation. And all this with a beverage that can be enjoyed hot or cold at whatever moment of the day is most convenient. For those who suffer from fluid retention or a feeling of swelling in legs, green tea can also help a lot. It has a mild diuretic effect which helps eliminate toxins and reduce the amount of retained fluids. This relief decreases pressure on the vessels especially in the extremities and the result is visible lighter legs, less pain and less discomfort throughout the day. Many people avoid green tea because they think the taste is bitter but this can be adjusted. You can combine it with mint, ginger, or even a few drops of lemon. What matters is maintaining the habit. One cup a day is enough to start feeling the effects. And over time, besides health, you’ll notice improvements in energy and concentration because green tea also stimulates the brain in a gentle and natural way. Including green tea in your routine is one of those easy changes that deliver a lot. A simple ritual that can be done anywhere. If you already drink coffee or another tea, try replacing one of the daily doses with green tea. It’s a small but powerful swap. Your circulatory system will thank you and your journey to cleaning the arteries and eliminating poor circulation will be increasingly solid and conscious. Number nine, avoiding cigarettes. Among all the habits that compromise circulation, cigarettes may be one of the most devastating. And Dr. Tanaka was straightforward when we talk about it. There is no safe amount of tobacco. Even in small doses, the damage is deep and immediate. Smoking causes blood vessels to narrow and increases the risk of blockages. It’s like putting sand into a thin pipe. The flow will never be the same. Nicotine, the substance present in cigarettes, causes almost instant artery contraction. This narrowing makes it harder for blood to pass, reducing oxygen supply to organs and tissues. Over time, this constant process can lead to heart attacks, strokes, and even amputations, especially in the extremities. It’s no exaggeration. Poor circulation caused by cigarettes can cause fingers, feet, and quality of life. Another worrying point is the inflammatory effect of tobacco. Smoking doesn’t just harm the lungs, it also triggers systemic inflammation. This means the entire body suffers, including the blood vessels. This constant inflammation promotes fat plaque formation on artery walls. It’s a direct path to clogged arteries, hypertension, and chronic vascular disease. And anyone who thinks electronic cigarettes or natural tobacos are less harmful is mistaken. They all carry toxic substances that damage the endothelium, the inner layer of the vessels. This silent damage accumulates over the years. And when symptoms appear, it’s often too late. That’s why quitting smoking is not just recommended, it’s urgent. Especially for those who want to protect the heart and maintain good circulation. Of course, quitting smoking isn’t easy. But today there are methods, therapies and support groups that greatly increase the chances of success. And the good news is that the benefits come quickly. In 24 hours without smoking, blood pressure already improves. In a few weeks, peripheral circulation starts to recover. And with a few months of abstinence, the risk of cardiovascular disease plummets. The body has an incredible ability to regenerate. It just needs a chance. So if you smoke, think carefully. And if you know someone who smokes, encourage them with empathy. Avoiding cigarettes is one of the most powerful steps you can take to clean your arteries and ensure healthy blood flow. It’s a decision that changes everything. And no matter how long the habit has existed, it’s never too late to start taking care of your body in a conscious and definitive way. Number eight, practicing stretching. After talking about the impact of cigarettes on circulation, it’s time to shift focus to a simple and extremely positive habit, stretching. It’s impressive how something so basic can make such a difference. Dr. Tanaka often says that stretching the body is like opening windows for blood to circulate more freely. And he’s right. Muscle flexibility is closely connected to vascular health. When the body is tense and shortened, the vessels also suffer. circulation becomes compressed especially in the legs, back and shoulders. But when we stretch, muscles relax and expand, freeing up space for blood to flow more efficiently. That’s why people who stretch frequently feel less tingling, less swelling, and more lightness in the body. And this can be done at home in just a few minutes a day. Another benefit of stretching lies in preventing pain and injuries. Rigid muscles increase the risk of cramps and strains. Stretch muscles on the other hand work like well-c calibrated springs. They respond better to movement and keep the body in balance. This harmony helps blood circulate throughout the body without blockages or tension points. And the better the circulation, the lower the risk of clogs and inflammation. You don’t need to be an athlete or do yoga to start. Simple movements like stretching your arms upward, rotating your shoulders, or touching your toes already activate important areas of the body. Ideally stretch in the morning to wake the body up and also at night to relax before sleeping. Each session can last 5 to 10 minutes without rush respecting your limits. What matters is building the habit and keeping consistency. Oh, and there’s more. Stretching also helps with breathing. By opening the chest and freeing the thoracic muscles, you oxygenate the body better. This is fundamental for the heart, muscles, and brain. Good oxygenation stimulates cell regeneration and reinforces the body’s natural circulatory cleansing. In other words, besides improving flexibility, you’re also nourishing your arteries. If you don’t practice stretching yet, start with one or two movements per day. Choose times that best fit your routine and progress over time. The benefits come quickly, both in tension relief and circulation improvement. Stretching is a gift you give your body. And in this process of caring for the circulatory system, every gesture like this makes all the difference. Number seven, replace fried foods with baked or boiled ones. There’s no denying it. Fried foods are tasty and often irresistible. But Dr. Tanaka once made it very clear to me the delicious flavor that frying brings can come at a high cost for your arteries. When it comes to circulation, trans fats and reused oils are real enemies. They inflame the body, harden the vessels, and increase the risk of blockages. That’s why replacing fried foods with baked or boiled versions is a choice of intelligence and care. Frying food deeply alters its structure. Oil when heated at high temperatures, transforms into oxidized fat. This fat triggers inflammation in the tissues and easily accumulates on the walls of the arteries. The result, plaques that make it harder for blood to pass through and increase the risks of high blood pressure, thrombosis, and even heart attacks. And the worst part, these effects don’t show up immediately, but they build up day after day. Now, imagine the opposite of that. Foods prepared with lighter methods such as baking, boiling, or grilling. These cooking styles preserve nutrients and drastically reduce the use of harmful oils. A baked chicken fillet with herbs, for example, can be just as delicious as a fried one, but with a completely different impact on your body. The same goes for vegetables, eggs, and even bread when prepared the right way. Another important point is that baked or boiled foods are easier to digest. This means less strain on the liver and less effort for the circulatory system. When the body digests better, it absorbs nutrients more efficiently and eliminates toxins more effectively. And guess who benefits from that? Your arteries. A light digestive system contributes to unobstructed functional circulation. If you’re used to eating fried foods daily, the change may seem difficult at first. But with creativity and a few simple adjustments, it’s possible to transform your dishes without losing flavor. Use natural seasonings, herbs, lemon based marinades, and spices to add that special touch. Once you notice how your body responds better with more energy, less bloating, and more vitality, this choice becomes natural and enjoyable. Replacing fried foods with healthier methods is a fundamental step on the path to cleaning your arteries and improving circulation. It’s a change you can taste, but one that directly impacts your heart and the blood flowing through your body. And the best part, it’s 100% your decision. A daily simple habit that has the power to completely transform your health. Number six, eat fish rich in omega3. After talking about the impact of fried foods, it makes perfect sense to bring up a true hero of nutrition, fish in omega3. Dr. Tanaka always makes a point of highlighting this nutrient as essential for the health of the heart and arteries. And it’s no wonder Omega 3 has a powerful anti-inflammatory action that helps keep vessels clean and flexible, making it easier for blood to flow. It’s as if it lubricated the circulatory system from the inside. Fish such as salmon, sardines, and tuna are natural and potent sources of omega-3. By eating these foods regularly, you help reduce triglyceride and bad cholesterol LDL levels while raising good cholesterol HDL. This creates a much more favorable internal environment for blood flow. With less inflamed and more elastic arteries, blood circulates better and with less effort from the heart. Another remarkable benefit of omega free is its ability to reduce platelet aggregation. In other words, it lowers the risk of clot formation which can block arteries and cause serious complications such as heart attacks and strokes. That’s why including fish in your diet is more than just a good choice. It’s a smart preventive strategy. We’re not talking about excess. Two or three servings per week are enough to feel the effects. In addition, omega 3 helps regulate blood pressure. Studies show that people who eat fish regularly have fewer episodes of hypertension. That’s because the nutrient helps relax vessel walls and promotes smoother circulation. And all this without needing to rely on supplements as long as the diet is well planned and varied. It’s health coming directly from your plate. For those who aren’t used to eating fish, one tip is to start with simple recipes. Bake in the oven with lemon and herbs, grill with a drizzle of olive oil, or even prepare in the form of cold salads. Another option is to use fish as a substitute for red meat in one or two meals per week. This way, in addition to varying your menu, you’re taking care of your circulatory system naturally and deliciously. Including fish rich in omega three is one of those habits that bring visible and lasting benefits. Your heart thanks you. Your arteries get stronger and your circulation becomes lighter. These are the kinds of choices that when added up in daily life builds solid and protected health. And the best part, you feel the difference not only in medical tests but also in your energy, mood, and even sleep quality. Number five, include more citrus fruits. The deeper we dive into the world of circulation, the more we realize the power of natural foods. Dr. Tanaka was emphatic when speaking about citrus fruits. They are true protective shields for the arteries. Oranges, lemons, tangerines, grapefruits, all these fruits are rich in vitamin C, an essential antioxidant for preserving blood vessel health. And the best part, they are affordable, versatile, and delicious. Vitamin C acts directly to protect arterial walls. It strengthens collagen, a protein that gives structure and elasticity to vessels. With that, arteries become more resistant, less prone to ruptures or inflammation. And it doesn’t stop there. This vitamin also neutralizes free radicals which damage cells and encourage the buildup of fatty plaques. It’s as if it swept away debris before it could become problem. Another powerful effect of citrus fruits is lowering blood pressure. They contain flavonoids, natural compounds that help relax blood vessels and improve blood flow. This means less effort for the heart and lower risk of hypertension. A simple glass of orange juice or a salad with freshlysqueezed lemon already brings concrete benefits. Small gestures with a big impact. On top of that, citrus fruits help balance cholesterol. The presence of soluble fiber such as pectin helps lower LDL, bad cholesterol, and keep blood fat levels under control. This alone is already an essential factor in preventing artery blockages. And as a bonus, these fruits also aid digestion and strengthen the immune system. It’s a complete combo of natural protection. And don’t worry about monotony. There are plenty of ways to include these fruits in daily life. A juice in the morning, orange slices as a snack, lemon zest and desserts, or even a fruit salad with tangerines. Use your creativity. Nature offers us these gifts, and it’s up to us to take advantage of them with wisdom and consistency. The difference will be felt both inside and out. So, next time you go to the market, remember every citrus fruit in your cart is one more step toward cleaner arteries and more efficient circulation. Incorporating this habit is simple, inexpensive, and incredibly effective. If you want to take care of your heart, improve blood flow, and prevent disease, citrus fruits are allies that cannot be left out of your routine. Number four, reduce excess salt. It’s interesting how something as small as salt can have such a big impact on our bodies. Dr. Tanaka often says that salt when used without control acts like a silent villain. And he’s absolutely right. Excess sodium consumption is one of the main factors behind high blood pressure, a problem that overworks the heart and damages arteries over time. The good news, this is a habit you can change starting today. When we ingest too much salt, the body retains more water in an attempt to dilute the excess. This buildup increases the volume of blood circulating which puts pressure on artery walls. Over time, this constant pressure wears down the vessels, promotes inflammation, and increases the risk of blockages. And the worst part, often salt is hidden in foods that don’t even taste salty, like bread, ready-made sauces, canned goods, and processed meats. Reducing salt doesn’t mean living without flavor. In fact, when you start cutting the excess, you realize that foods have their own flavors that were previously masked. Aromatic herbs like basil, rosemary, and oregano along with spices like turmeric, paprika, and pepper can transform a meal. The secret is creativity and the willingness to take care of yourself. And soon your taste buds adapt. That’s guaranteed. Another positive point is that by reducing salt, you also help your kidneys. These organs are responsible for filtering excess sodium, and when they’re overworked, the whole body feels it. Less salt means less work for the kidneys, less fluid retention, and less bloating. In other words, besides protecting your arteries, you’re helping your body function in a more balanced and efficient way. If you want a practical tip to start, here it is. Avoid placing the salt shaker on the table. It sounds simple, but that alone already reduces daily consumption quite a bit. Another tip is to always read the labels of processed foods. You’ll be surprised by the amount of hidden sodium in everyday products. Choosing more natural and less processed options is a sure way to consume less salt without giving up the pleasure of eating well. Reducing salt is more than just a matter of prevention. It’s a concrete step to improving your circulation right now. Less tense arteries, a calmer heart, and a body that flows more lightly. That’s the reward of a conscious, simple, and accessible choice. And remember, it’s not about cutting everything at once, but about starting one plate at a time. Number three, sleep well. Sometimes we underestimate the power of a good night’s sleep. But Dr. Tanaka was emphatic. Sleeping well isn’t a luxury. It’s a vital necessity, especially for those who want to keep circulation in check. During sleep, the body carries out a series of internal repairs. The arteries relax, the heart slows down, and inflammatory processes that wear down vessels decrease. It’s as if the body went through a silent and restorative cleansing. Lack of sleep, on the other hand, throws the whole system off. Poor sleep raises cortisol levels, the well-known stress hormone, which constricts blood vessels, and raises blood pressure. Over time, this constant state of alert damages arteries, facilitates fat buildup in vessel walls, and harms blood flow. It’s like driving with the parking brake on. The whole system suffers. And it’s not just the length of sleep that matters, but also its quality. Waking up several times during the night, sleeping at irregular hours, or using too many electronics before bed disrupt the circadian rhythm. This cycle regulates the production of hormones such as melatonin, which is essential for deep rest. Without it, the body doesn’t fully recover and damage to the circulatory system silently adds up. One of the most effective strategies for better sleep is creating a nighttime ritual. Dimming the lights in the house, avoiding heavy meals at night, and turning off screens at least an hour before bed make a big difference. Simple techniques like deep breathing, light reading, or listening to relaxing sounds also help the body slow down. The more you respect your own rhythm, the easier it becomes to fall asleep and stay asleep. And we can’t forget that sleep also influences metabolic health. Poor sleep disrupts hunger and appetite, leading to poor food choices that in turn affect the health of the heart and arteries. It’s a domino effect that starts at the pillow and ends in the blood vessels. In other words, sleep is a central part of a balanced life with good circulation and energy to face daily life. If you feel like you’re not sleeping as you should, this could be the starting point for your transformation. Try adjusting your sleep routine for a few days and notice the difference in energy, clarity, and even mood. Sleeping well is a daily investment in your body. And on the path to cleaner arteries and stronger heart, this may be one of the most enjoyable habits to adopt. Number two, drink plenty of water. Among all the habits we’ve seen so far, perhaps none is as simple and as powerful as drinking water. Dr. Tanaka never gets tired of repeating. Proper hydration is one of the pillars of good circulation and it makes perfect sense. When the body is well hydrated, the blood becomes more fluid, lighter, and circulates easily throughout the system. But when water is lacking, the blood gets thicker, and this is a serious risk for the arteries. Think of your blood as a river. When it’s full and flowing well, nothing stops it from following its course. But when it dries up, it becomes a slow, thick stream. the chances of accumulating residues and forming plaques increase. That’s exactly what happens in the arteries when we don’t drink enough water. Dehydration favors the formation of clots, raises blood pressure, and harms the delivery of oxygen and nutrients to the cells. On top of that, water helps the body eliminate toxins through urine and sweat. If there isn’t enough water, these residues build up, generating inflammation and overloading organs like the kidneys and liver. This directly affects the circulatory system. A clean body works better with less stress on the vessels. And it all begins with a simple glass of water repeated several times throughout the day. But how many glasses are necessary? The most common recommendation is around 2 L per day, but that may vary according to climate, level of physical activity, and diet. Water- richch foods such as fruits and vegetables also help. The most important thing is to pay attention to the body signals. Dry mouth, dark urine, and headaches are warnings that you need to hydrate better. Creating the habit of drinking water may be easier than it seems. Keep a bottle nearby during the day. Set times. Use reminders on your phone if needed. And don’t wait until you’re thirsty to drink. Thirst is already a late warning sign. By keeping hydration constant, you help your blood circulate freely and lightly, preventing many problems before they even appear. So next time you think of taking a step toward your health, start with the simplest one. Drink water. It’s easy, accessible, and the benefits are profound. Your skin improves, your mind clears, and most importantly, your arteries. Thank you. Water is literally the fuel of life, and also of good circulation. Number one, daily walks. There’s nothing like closing this cycle by talking about something so simple, so accessible, and so powerful. Walking. Dr. Dr. Tanaka always speaks with enthusiasm about this habit. According to him, walking is one of the best natural remedies to activate circulation and keep the arteries working as they should. It doesn’t require expensive equipment or a gym or even much time. Just willingness, a pair of comfortable shoes, and 20 minutes of your day. During a walk, the whole body gets into motion, especially the legs, which work like a second pump to push blood back to the heart. This stimulates blood flow, strengthens artery walls, and reduces the risk of clot formation. In addition, the heartbeat rises in a controlled way, which improves cardiovascular endurance. It’s like a gentle workout for your circulatory system. Another benefit of walking is improved oxygenation of the body. The constant rhythmic movement favors deeper breathing, increasing the supply of oxygen to the muscles and the brain. This brings more energy, more mental clarity, and less fatigue throughout the day. Over time, this practice also helps control blood pressure and maintain weight, two essential factors for healthy arteries. If you think walking is boring, maybe you just need to change the scenery. Walk outdoors in a park, around the block, or even inside your home if that’s the case. Listen to music, podcasts, or simply enjoy the silence and the connection with your own body. The important thing is to take the first steps. Regularity is what makes the difference. Even on days when your body asks for rest, a short walk can renew your energy and more. Walking is also good for the mind. It reduces stress, improves mood, and helps fight anxiety. That happens because as you move, your body releases endorphins, the famous feel-good hormones. A lighter heart and a calmer mind are direct results of this practice. And when the mind is well, the body responds even better, including circulation. If there’s one habit capable of uniting body and mind for the benefit of artery health, that habit is walking. It’s a daily investment with guaranteed return. And the best part, it’s within everyone’s reach. So, if you’re looking for a starting point to transform your circulatory health, start with your own feet. Walk one step at a time, day after day. Your arteries will thank you for every minute of movement. And if you want to keep receiving the best videos for your health, subscribe to the channel because it exists for only one reason, to make you a healthier person with more quality of life. Helping you is my mission. In the video now appearing on your screen, I reveal the common vegetable that raises blood sugar levels. Click on the screen and check it out. [Music]
