The health of your cardiovascular system is very often the difference between a happy healthy life and a decreased lifespan. In fact, the greatest killer in the west is impaired cardiovascular health. Often this comes down to an unhealthy lifestyle.
But what is the cardiovascular system?
Your cardiovascular system involves the heart muscles as well as the whole network of arteries and blood vessels that transport the blood throughout your body.
Luckily there are steps that you can take to maintain a healthy system. Let’s take a look at a few measures to improve the health of your cardiovascular system.
- Cut down on alcohol and smoking
There is nothing wrong with taking a few bears. However, drinking too much too often will increase blood pressure which heightens your chances of getting a heart attack.
Smoking, on the other hand, causes the blood vessel to constrict which also increases your chances of high blood pressure.
- Perform physical exercises
There are many health benefits of doing physical exercises one of which is to improve your cardiovascular health. Working out, running, and any other type of strenuous exercise will help burn off fat while increasing blood circulation throughout the body.
- Reduce salt intake
Your body doesn’t require too much salt. In fact, 500mg of salt a day is enough. Your lifestyle might cause you to consume too much of salt which causes water retention. To prevent this, avoid eating processed foods that often contain a lot of salt.
- Monitor your blood pressure
It’s next to impossible to maintain healthy blood pressure without monitoring it on a regular basis. A home blood pressure monitor will allow you to check your blood pressure twice a day. Do this in the morning and in the evening.
Make sure you record your findings and that you check your BP at the same time each day to avoid any readings that would be brought about by irregular daily activities. Read the results after a week and if they are over 140/90, it’s time to talk to your health provider or physician.
- Avoid fried foods
Fat fried foods contain unhealthy amounts of fat that can clog up your blood vessels and thus restricting blood flow. Instead, opt for leafy greens and lean meats. Stay away from fatty meat as well.
Fish contains omega 3 fatty acids which are healthy for your heart.
- Test for diabetes
Many people have high blood sugar and do not even know it. Over time, this causes damage to your blood vessels and significantly increases the chances of developing heart complications.
By knowing your blood sugar levels, you can cut back on anything that is causing this and help prevent further complications to your cardiovascular system.
One excellent way to reduce blood sugar is to reduce your intake of fast digesting carbohydrates such as white bread and instead consume brown bread or brown rice.
Such seemingly small efforts can have a significant impact on your blood sugar and overall cardiovascular health levels.