Big Data Reveals Arteriosclerosis Can Start at 30; Doctor Urges Rainbow Diet and Exercise for Antioxidant Benefits
According to the latest big data from health check-ups, arteriosclerosis is no longer exclusive to the elderly and can begin as early as age 30. A doctor is urging people to adopt a 'rainbow diet' with diverse vegetables and to engage in regular exercise, much like school physical education classes, to maintain vascular health and reverse risks.
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- 📰 Published: April 22, 2026 at 13:25
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Central News Agency, Taipei, April 22 (Reporter Chen Chieh-ling) - Arteriosclerosis is no longer a condition exclusive to the elderly. According to the latest big data from health check-ups, signs of it can appear as early as age 30. A doctor is calling for the adoption of a 'rainbow diet' to consume a variety of vegetables and for regular exercise, similar to physical education classes in school, to maintain vascular health and reverse the risks.
According to big data from 38,000 'arteriosclerosis detector' tests at a health check-up institution, about 30% of subjects already had arteriosclerosis. Analyzing by age group, 10% of the 30-year-old group showed signs of arteriosclerosis, which climbed to 21% for the 40-year-old group, and 42% for the 50-year-old group, showing that the proportion of arteriosclerosis nearly doubles with every 10-year increase in age.
Dr. Shih Yi-chung, Director of Cardiology at Lianan Clinic, recently analyzed in a press release that hardening of the arteries does not happen suddenly but is a result accumulated over time with age and lifestyle. When talking about arteriosclerosis, many people think they are not old enough to worry, but modern jobs are mostly sedentary. This seemingly low-load work might be causing blood vessels to gradually lose their elasticity day by day.
Dr. Shih often uses a simple analogy: people who play basketball every day usually maintain better physical fitness. The same goes for blood vessels; they need regular stimulation to maintain their function. When the body exercises, the heart's contraction and relaxation are more pronounced, and the stimulation of blood flow on the vessel walls is more regular, which helps maintain vascular elasticity.
If there is a long-term lack of exercise, the blood vessels lack training, and their elasticity gradually decreases, leading to a reduced ability to buffer against pressure changes. Dr. Shih said that when emotions fluctuate and blood pressure suddenly rises, healthy blood vessels can regulate the pressure by dilating. However, less elastic vessels are stiffer and more brittle, making them prone to sudden rupture, which can increase the risk of cardiovascular events like cerebral hemorrhage or aortic dissection.
Dr. Shih pointed out that the health check-up data shows that 70% of abnormal cases are 'mild hardening,' which means most people have significant room for reversal before the problem worsens. Through regular exercise, dietary improvements, and control of the 'three highs' (high blood pressure, high blood sugar, high cholesterol), vascular condition has a chance to gradually regain elasticity. For office workers who are sedentary or exercise little, rebuilding their lifestyle is key to safeguarding their health.
Dr. Shih recommends that nutritional support for blood vessels should involve 'less oil, less sugar, less salt' and quitting smoking and alcohol. This should be paired with a rainbow diet, consuming a variety of vegetables like rainbow-colored vegetables and black and white fungi to ensure a balanced intake of antioxidant nutrients. Choose small sea fish rich in Omega-3 fatty acids, such as mackerel and saury, and reduce consumption of large sea fish to lower the risk of heavy metal accumulation.
Dr. Shih also mentioned that regular exercise is essential. He said that basically, many people stop exercising regularly after leaving school. In fact, the prescription for vascular maintenance should start from the 'first PE class' after school. He recommends focusing on brisk walking, jogging, swimming, or spinning.
Dr. Shih pointed out that regular exercise must be at least 30 minutes 5 days a week or 1 hour 3 times a week, just like PE classes in school; it must be regular. The exercise intensity needs to be moderate or higher, with an ideal heart rate reaching 80% of the maximum heart rate to effectively train the vessels' ability to contract and relax. (Editor: Chen Ching-fang) 1150422
According to big data from 38,000 'arteriosclerosis detector' tests at a health check-up institution, about 30% of subjects already had arteriosclerosis. Analyzing by age group, 10% of the 30-year-old group showed signs of arteriosclerosis, which climbed to 21% for the 40-year-old group, and 42% for the 50-year-old group, showing that the proportion of arteriosclerosis nearly doubles with every 10-year increase in age.
Dr. Shih Yi-chung, Director of Cardiology at Lianan Clinic, recently analyzed in a press release that hardening of the arteries does not happen suddenly but is a result accumulated over time with age and lifestyle. When talking about arteriosclerosis, many people think they are not old enough to worry, but modern jobs are mostly sedentary. This seemingly low-load work might be causing blood vessels to gradually lose their elasticity day by day.
Dr. Shih often uses a simple analogy: people who play basketball every day usually maintain better physical fitness. The same goes for blood vessels; they need regular stimulation to maintain their function. When the body exercises, the heart's contraction and relaxation are more pronounced, and the stimulation of blood flow on the vessel walls is more regular, which helps maintain vascular elasticity.
If there is a long-term lack of exercise, the blood vessels lack training, and their elasticity gradually decreases, leading to a reduced ability to buffer against pressure changes. Dr. Shih said that when emotions fluctuate and blood pressure suddenly rises, healthy blood vessels can regulate the pressure by dilating. However, less elastic vessels are stiffer and more brittle, making them prone to sudden rupture, which can increase the risk of cardiovascular events like cerebral hemorrhage or aortic dissection.
Dr. Shih pointed out that the health check-up data shows that 70% of abnormal cases are 'mild hardening,' which means most people have significant room for reversal before the problem worsens. Through regular exercise, dietary improvements, and control of the 'three highs' (high blood pressure, high blood sugar, high cholesterol), vascular condition has a chance to gradually regain elasticity. For office workers who are sedentary or exercise little, rebuilding their lifestyle is key to safeguarding their health.
Dr. Shih recommends that nutritional support for blood vessels should involve 'less oil, less sugar, less salt' and quitting smoking and alcohol. This should be paired with a rainbow diet, consuming a variety of vegetables like rainbow-colored vegetables and black and white fungi to ensure a balanced intake of antioxidant nutrients. Choose small sea fish rich in Omega-3 fatty acids, such as mackerel and saury, and reduce consumption of large sea fish to lower the risk of heavy metal accumulation.
Dr. Shih also mentioned that regular exercise is essential. He said that basically, many people stop exercising regularly after leaving school. In fact, the prescription for vascular maintenance should start from the 'first PE class' after school. He recommends focusing on brisk walking, jogging, swimming, or spinning.
Dr. Shih pointed out that regular exercise must be at least 30 minutes 5 days a week or 1 hour 3 times a week, just like PE classes in school; it must be regular. The exercise intensity needs to be moderate or higher, with an ideal heart rate reaching 80% of the maximum heart rate to effectively train the vessels' ability to contract and relax. (Editor: Chen Ching-fang) 1150422