For nearly a century, cardiovascular diseases have been a major cause of health impairment and premature deaths worldwide. Today, considerable progress has been made to manage the multifaceted world of cardiovascular health. Among the most effective strategies involves implementing lifestyle changes.
There is overwhelming evidence, clinical and anecdotal, for the cardiovascular benefits of a healthier lifestyle. Herein is an overview of the effects of various lifestyle choices on your vascular health.
Active Living
A sedentary lifestyle is well known as one of the primary risk factors for cardiovascular diseases. As such, engaging regularly in a combination of aerobic exercise, functional body movement, and muscle strengthening can improve blood circulation, prevent build up of fats in arterial walls and strengthen your heart.
For instance, during aerobic exercise, your heart pumps blood faster through your arteries. Your body movements also help move blood throughout your blood vessels. This increased flow keeps your arteries open, flexible, efficient, and less likely to develop plaque (fat and waste deposits).
Strength training can improve your vascular health by increasing your lean muscle mass. More muscle means your cardiovascular system has somewhere to send the pumped blood. This places less pressure on your blood vessels.
All these aspects go a long way in preventing or mitigating a slew of conditions such as high blood pressure, arteriosclerosis, venous insufficiency, varicose veins, and more. Regular exercise also helps you maintain a healthy weight and starve off obesity, which is another major risk factor for cardiovascular diseases.
Dietary Patterns
Your diet plays one of the biggest roles in your cardiovascular health. Most importantly, a healthy diet helps maintain and improve blood circulation, which helps prevent various vascular ailments. Also, it can prevent the build-up of cholesterol in your blood, which is a major risk factor for atherosclerosis, hypertension, and heart disease.
A healthy diet is also the foundation of weight management. Being overweight or obese increases your chances of developing cardiovascular problems significantly. A healthy diet incorporates fruits and vegetables, lean protein, whole grains, and healthy fats. Food that can negatively impact your vascular health include processed foods, fatty meats, added sugars, and salt. Ideally, you should limit your intake of these foods for optimal cardiovascular health.
Proper hydration is also importance for two key reasons. First, it helps maintain proper blood flow, helping your heart pump blood better throughout your circulatory system. Secondly, hydration keeps your sodium levels low, which reduces pressure on your heart and blood vessels.
Avoiding Tobacco
The use of tobacco has been established as a major risk factor for cardiovascular disease. The components of tobacco have been linked to diseases affecting every major organ system, including your lungs, heart, blood vessels, lymphatic system, and more.
The optimal function of your cardiovascular system relies on the proper function and health of many of these organs and systems. Evidence suggests that using tobacco causes endothelial dysfunction, systemic inflammation, high blood pressure, and vascular stiffening. Smoking cessation is among the lifestyle choices that can significantly improve your vascular health.
Conclusion:
There are other lifestyle factors that can influence your cardiovascular health. These include the quality of your sleep and stress management. It is important to be aware of the critical interplay between your lifestyle choices and vascular health. Also, it’s vital to be mindful of any current habits that could increase your risk for cardiovascular diseases.
It’s also important to consult a vascular specialist if you develop any symptoms of cardiovascular disease. After all, even with the healthiest of lifestyles, there are other factors, such as genetic and the environment, that influence vascular health.
At Washington Vascular Specialists, we are your go-to experts on matters related to your vascular health. Our qualified and experienced physicians can help monitor, diagnose, and treat vascular ailments to improve your quality of life. Reach out to us today to learn more about us or book an appointment with one of our vascular specialists.
