Arterial stiffness, a primary indicator of arteries beginning to harden, can lead to serious health issues like atherosclerosis, where arteries become clogged and narrowed. This stiffness is a recognized risk factor for developing cardiovascular diseases (CVDs) such as heart attacks and strokes. Regular monitoring and improving pulse wave velocity (PWV) can help evaluate arterial stiffness. Since PWV measures the speed at which blood pressure waves travel through the arteries, higher PWV generally indicates less flexible arteries, making it an early warning sign of potential cardiovascular problems
Basically, physicians often use PWV to check how healthy the arteries are and to predict the risk of certain cardiovascular diseases. However, there are some simple steps you can take to lower your PWV and improve your artery health. We will explain these steps below.
1- Weight loss and Pulse Wave Velocity
Since 1980, the prevalence of obesity has more than doubled, leading to a significant increase in the risk of cardiovascular diseases. Moreover, arteries are often stiffer in people who are overweight, even before they develop high blood pressure. However, research shows that losing just 8% of starting weight can greatly enhance cardiovascular health. This benefit holds true whether individuals achieve weight loss through a calorie-restricted diet alone or by combining it with exercise.
2- Food Intake and Pulse Wave Velocity
Arterial stiffness affects the risk of cardiovascular diseases, and diet can help manage it. Essentially, consuming fewer calories can make the arteries more flexible, lower pulse wave velocity (PWV), and boost a key enzyme that supports blood circulation.
A diet high in saturated fats, trans fats, and cholesterol—common in Western diets—can damage the cardiovascular system and increase PWV. Replacing these fats with healthy fats from plants and seafood can reduce this risk. Eating dairy products (except butter and cream) can also help lower PWV. However, consuming too much sugar can lead to dangerously high blood sugar levels and increase PWV. It’s better to choose foods with complex carbohydrates that have a low glycemic index. Excess salt intake, especially when potassium is low, can also increase PWV. Eating plenty of fruits and vegetables, which are rich in vitamins and beneficial plant compounds, is good for your blood vessels.
3- Exercise and Pulse Wave Velocity
Regular exercise can make the arteries more flexible and reduce the risk of cardiovascular diseases. Interestingly, pulse wave velocity doesn’t change immediately after exercise. Instead, it decreases about 30 minutes later. Research shows that while pulse wave velocity drops significantly 30 minutes after exercise, it returns to the initial value after 24 hours. This means that to keep reducing pulse wave velocity, individuals need to exercise daily.
One common type of exercise is aerobic exercise, like jogging or cycling and etc. This kind of exercise, especially when done intensely, helps lower pulse wave velocity (PWV) in middle-aged and older adults. How much aerobic exercise improves PWV depends on certain factors. People who are younger, healthier, and have a lower starting BMI tend to see more improvement in their PWV.
Pulse Wave Velocity Test
As mentioned, pulse wave velocity is one of the main markers for the early detection of cardiovascular diseases, specifically atherosclerosis. Therefore, checking pulse wave velocity as a non-invasive measurement seems crucial.
The Arteriograph, with its advanced technology, not only makes the pulse wave velocity test much easier than other devices but also more accurate. It is also recommended, after taking any steps to improve pulse wave velocity, to regularly take pulse wave velocity test with Arteriograph to monitor the effects of the treatment.