5-day plan for vascular rejuvenation

The inner surface of the blood vessel (endothelium) produces more nitric oxide through movement, which relaxes the blood vessel.

Fiber-rich foods and healthy fats reduce LDL and inflammation, while short breathing exercises reduce sympathetic nerve load.

We will keep this trio together every day. (American Heart Association, 2024; European Society of Cardiology, 2021)

Breathing and relaxation: Why 5 minutes helps

Slow, long breathing increases the natural variability between heartbeats, which acts as a brake on the nervous system. It helps lower blood pressure by a few points and promotes calm sleep. 5-8 minutes a day is sufficient. (Hypertension review, 2022; Cleveland Clinic, 2023)

Fear of falling: Safe ground and feet

The track must be flat; pits and rocky ground increase the risk of falling while controlling blood pressure.

Choose shoes with flexible toes and good heel cushioning. A walking stick/trekking pole distributes the load; if you experience knee/hip pain, keep your stride short and quick. (OARSI osteoarthritis guide, 2019; AHA exercise, 2023)

Plate arrangement: Not by eye, but by the quarter method

Divide your plate into four parts: half vegetables, a quarter protein, and a quarter whole grains.

Add 1 tablespoon of extra virgin olive oil to the salad.

Switch to whole grain bread; avoid trans fats and “partially hydrogenated” labels in packaged products. (EFSA consumer information, 2021; AHA, 2024)

Short note: You can't manage without measuring...

Record your blood pressure (while seated and resting for 5 minutes), pulse, and steps at the same time each day. A weekly average is more reliable than a single measurement. Blood pressure target values ​​vary; for most people over 50, a reading below 130/80 is appropriate (check with your doctor). (AHA, 2024)

Walking rhythm: Feeling, not numbers

Approximately 100 steps per minute is a "moderate pace" for most people. Keeping your target heart rate within 50-70% of your target heart rate (220 - age) is a safe guideline; those taking blood pressure medication may experience lower heart rates; the key is to feel "hard but sustainable." (ACSM, 2021; JAMA Step Studies, 2021)

Differences to be expected in 5 days

- Blood pressure: 3-5 mmHg reduction (more if salt and sugar are restricted).

- Pulse: A decrease in pulse of 2-4 beats while resting.

- Bloating: In the evening, stomach and intestinal swelling decreases significantly.

- Sleep: Nighttime awakenings may decrease; morning recovery increases.

- Sweet cravings: Evening crises are alleviated with the trio of fiber, fat and protein.

- Note: Those taking medication should review the dose with their doctor in case of sudden sugar or salt interruption. (ADA, 2025; AHA, 2024; WHO, 2020)

DAY 1: Initial setup

- Plate: Whole grain bread + cheese + olives + tomatoes for breakfast; a handful of legumes (chickpeas/lentils) + salad with olive oil for lunch/dinner. No sugary drinks.

- Walking: 20 minutes at a “can talk but can’t sing” pace.

- Breathing: 4–6 breaths for 5 minutes (inhale through the nose for 4 seconds, exhale for 6 seconds).

- Record: Blood pressure (after sitting and resting for 5 minutes), pulse, step. (WHO Healthy Diet, 2020; AHA exercise recommendations, 2023)

DAY 2: Increased fiber and rhythm

- Plate: Half of the plate at mealtime should be vegetables, a quarter should be protein (fish/chicken/yogurt), a quarter should be whole grains. 1 tablespoon of extra virgin olive oil.

- Walking: 25 minutes; 2 x 1 minute fast - 1 minute slow interval in the middle.

- Breathing: 6 minutes; relax the shoulders with each breath.

Tip: Cutting your salt intake in half will lower your blood pressure in 1-2 weeks. (AHA, 2024; Cleveland Clinic Lifestyle Guide, 2023)

DAY 3: Omega-3 and balance

- Plate: Dinner: Oven-baked fish (salmon/sardine/mackerel/bonito) + lemon + 1 tablespoon olive oil; walnuts in the salad.

- Walking: 30 minutes; 10 minutes moderate + 10 minutes brisk + 10 minutes moderate.

- Breathing: 5 minutes; repeat before going to bed.

- Additional: 10-12 sit-ups from the chair x 2 sets (leg and glute). (American College of Cardiology, 2024; ACSM, 2021)

DAY 4: Hit the sugar brakes

- Plate: No jam, biscuits, or fruit juice. Snack: Apple + yogurt + cinnamon or 2 dates + 10 almonds.

- Walking: 30 minutes; soft ground (park/tartan).

- Breathing: 8 minutes; add “shoulder and neck relaxation” to 4-6 breaths.

Tip: Reducing sugar lowers triglycerides, which is especially effective for fatty liver disease. (ADA, Standards of Care 2025; Journal of Hepatology, 2022)

DAY 5: Recovery and habituation

- Plate: Return to the legumes + vegetables + grains trio. Fat budget: 2 tablespoons extra virgin olive oil; no frying.

- Walking: 35 minutes; 3x (3 min fast + 2 min medium) interval.

- Breathing: 5 minutes; short stretch after walking.

- Control: Note pulse, blood pressure, sleepiness, and bloating compared to Day 1. (AHA, 2024; WHO, 2020)