Maintaining good vascular health is crucial for overall well-being. The vascular system, composed of arteries and veins, plays a vital role in delivering oxygen and nutrients to tissues and organs throughout the body. Making positive lifestyle changes can significantly impact vascular health, reducing the risk of conditions like heart disease, stroke, and peripheral artery disease. Here are six lifestyle changes you can implement for better vascular health:
Avoid Smoking and Tobacco Use
Quitting smoking or using smokeless tobacco is one of the most important steps you can take to improve your vascular health. Smoking damages blood vessels, reduces oxygen levels in the blood, and raises blood pressure and heart rate. Smoking one-half pack of cigarettes per day increases the risk of developing peripheral artery disease (PAD) by 30% to 50%.
Quitting has numerous benefits, reducing your risk of heart disease, stroke, blood clots, and PAD. Regardless of how much or how long you’ve smoked, your risk of heart and vascular disease starts to drop in as little as a day after quitting. After a year without cigarettes, your risk of heart disease drops to about half that of a smoker. If you are looking to quit, seek support from healthcare providers, support groups, or smoking cessation programs to increase your chances of success.
Get Regular Health Screenings
A big part of preventing the negative effects of vascular disease is catching any issues early enough to change your behavior and stop the disease in its tracks. Be open with your provider about your current lifestyle and be sure to report any symptoms as soon as you notice them. Based on your individual risk factors and medical history, your healthcare provider can recommend appropriate interventions and lifestyle modifications. Be sure to set a plan with your doctor to monitor your blood pressure, total cholesterol (HDL, LDL and triglycerides) and your blood sugar levels.
Improving vascular health requires a combination of healthy lifestyle choices and regular medical care. Remember that small, gradual changes can lead to significant improvements over time. Consult with your healthcare provider for personalized guidance and support on your journey to better vascular health.
Manage Stress
Stress impacts both your mental and physical well-being. Constant stress can have detrimental effects on vascular health, contributing to high blood pressure and other cardiovascular conditions. While a certain amount of stress is inevitable, incorporating stress-reduction techniques like mindfulness, exercise, adequate rest, and self-care into your daily routine can help mitigate the adverse effects of stress on your vascular system and promote overall wellness.
Get Regular Physical Activity
Engaging in regular physical activity is one of the best ways to improve your vascular health. Exercise strengthens the heart, improves circulation, and helps maintain healthy blood pressure levels. Adults should aim to get 2 hours and 30 minutes of moderate intensity exercise every week. Activities like walking, swimming, cycling, and dancing are excellent choices. Remember, even short bursts of movement count. Simple tasks like gardening, cleaning, taking the stairs, or walking the dog all contribute to your activity level. Work with your health care provider to develop an exercise plan tailored to your needs.
Choose Healthy Food and Drinks
The foods you eat play a big part in keeping your vascular system healthy. A healthy diet includes food that can improve blood pressure, lower bad cholesterol, and reduce the risk of type 2 diabetes, like:
- Vegetables and fruits
- Beans or other legumes
- Lean meats and fish
- Low-fat or fat-free dairy foods
- Whole grains
- Healthy fats, such as olive oil
Limit the intake of these high-risk foods, including:
- Salt
- Sugar
- Processed carbohydrates
- Alcohol
- Saturated fat (found in red meat and full-fat dairy products) and trans-fat (found in fried fast food, chips, baked goods)
Making healthy choices doesn't have to break the bank or be a hassle. Many recipes are simple and make use of affordable ingredients like frozen veggies, beans, lean chicken, and turkey. Small adjustments to what you eat can have a major impact on your well-being.
Maintain a Healthy Weight
Being overweight or obese can increase the risk of developing vascular problems. Even a small weight loss can be beneficial. Reducing your weight by just 3% to 5% can help decrease certain fats in your blood, lower your blood sugar, and reduce your risk of type 2 diabetes. Losing even more helps lower your blood pressure and blood cholesterol level. Strive to achieve and maintain a healthy weight through a combination of healthy eating habits and regular exercise. Your health care provider can help to determine a target weight range that is appropriate for you.
References
- Brian Hesler, M. (2023, February 21). 5 tips to manage stress. Retrieved from Mayo Clinic Health System: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/5-tips-to-manage-stress
- Mayo Clinic Health System. (n.d.). Vascular Disease Prevention & Self-care. Retrieved from Mayo Clinic Health System: https://www.mayoclinichealthsystem.org/locations/eau-claire/services-and-treatments/vascular-medicine/prevention#Heart
- National Heart, Lung, and Blood Institute. (2022, March 24). How Smoking Affects the Heart and Blood Vessels . Retrieved from NIKHSmoking and your heart: https://www.nhlbi.nih.gov/health/heart/smoking
- Stanford Medicine. (n.d.). Smoking Cessation and Vascular Disease. Retrieved from Stanford Medicine | Health Care: https://stanfordhealthcare.org/medical-conditions/blood-heart-circulation/vascular-disease/treatments/smoking-cessation.html
- U.S. Centers for Disease Control and Prevention. (2024, May 15). Health Effects of Cigarettes: Cardiovascular Disease. Retrieved from CDC Smoking and Tobacco Use: https://www.cdc.gov/tobacco/about/cigarettes-and-cardiovascular-disease.html