Many people suffer from vascular diseases; the most common are peripheral artery disease, carotid artery disease, and abdominal aortic aneurysm. Genetics certainly plays a role in vascular health, but lifestyle has a substantial impact as well.
Don't miss our blog on why the vascular system is so important.
If you think you might be at risk for developing a vascular problem, there are crucial steps that you can take today. Read on to find out how to improve your vascular health.
Exercise
Exercise has many benefits for your vascular system, including
- Lower blood pressure
- Reduced stress
- Weight loss
- Reduced risk of diabetes
- Improved cholesterol levels
- Lower blood sugar
Varying the type of exercise you do is also a good idea. Try to mix up training with aerobic exercise (including running, swimming, brisk walking, or sports), flexibility (yoga, stretching, tai chi, etc.), and resistance training (squats, pushups, weight machines, and free weights).
Regular exercise will make you feel better and reduce the risk of many vascular problems. Aim for thirty minutes a day for five days a week, and you will start to see improvements.
Healthy eating
Changing your diet can be difficult, so start small. Instead of trying to make a complete transformation, supplement parts of your meals. Integrate more and more vegetables onto your plate and start cutting back on dessert.
Try to eat less processed foods as well and stick to fruits, whole wheat, vegetables, fish, and leaner cuts of meat.
Read our tips on how to eat healthy while staying at home.
Quit all tobacco for vascular health
Tobacco harms more than just your vascular system. Nicotine can restrict and harden the arteries, which increases the risk of a blood clot. The added chemicals in cigarettes can thicken the blood and decrease the flow of oxygen, which means circulation in the entire body is slowed and increases the likelihood of a blockage.
Vaping and e-cigarettes are not a healthier choice because of the harsh chemicals included. There are many resources to stop e-cigarette use, so be sure to check those out to cease all use.
These three changes likely won't happen overnight. Start by making small goals to improve your vascular health and stick with them.
If you or a loved one is suffering from vascular disease, contact us today.
