Your Circulatory System and You: How to Improve Circulatory Health
Strengthening your circulatory system is one of the best things that you can do for your overall health. With a strong cardiovascular system, you are going to have a much lower risk of heart disease, arrhythmias, blood clots, and many other serious medical conditions.
Here are a few steps that you can take to boost your heart health and strengthen your arteries.
Stay at a Healthy Weight
When you are overweight, your heart must work much harder than normal. Over time, that will increase your risk of diabetes, high blood pressure, and high cholesterol. In order to lose weight, you will need to exercise more and eat less. Cutting out a few hundred calories per day could help you lose multiple pounds a week, and the fat will come off even quicker if you stick to a rigid exercise plan.
According to UW Health, “To achieve steady, painless weight loss, take it easy. Each day, if you eat 200-300 calories less than you would normally consume, and exercise at least 30 minutes on most or all days of the week, you'll get closer to your goal and be able to achieve weight loss that's steady and painless.”
Eat Nutrient-Dense Plants
Blood clots and varicose veins are some of the most common health problems in the circulatory system, and they are often the result of high cholesterol. According to the Minnesota Vein Center, “Varicose veins develop when vein valves fail to function properly. Vein valves are responsible for moving blood upward to the heart/lungs for re-oxygenation. When these valves become weak or damaged, blood flow slows and even starts to ‘reverse flow’ and begin to pool in the lower legs.”
If you currently have high cholesterol, then you should consider switching over to a plant-based diet for at least a short period of time. Nutrient-dense plants have all of the vitamins and minerals that humans need, and you will be able to make some delicious meals with them as long as you do a little experimenting in the kitchen.
Quit Smoking Immediately
Very few habits are as destructive as smoking cigarettes, and you should try to steer clear of all tobacco products. When you smoke, your arteries and veins constrict, and that forces your blood pressure to skyrocket.
Long-term smokers suffer from much higher rates of strokes, heart attacks, heart disease, and high blood pressure. In order to quit, you should speak with a doctor about coming up with a comprehensive smoking-cessation plan.
Exercise for 20 or 30 Minutes a Day
According to Experience Life, “While there are many factors that affect the circulatory system (including genetics and lifestyle factors, such as nutrition), exercise is notably effective. Movement of all kinds keeps your heart pumping well and your vascular system strong and clear. In a beautiful cycle, the better your circulatory system works, the better you move—and perform—in the gym and in life.”
Most medical experts now agree that healthy adults should try to exercise for at least 150 minutes a week. Practically any activity can be considered exercise as long as your heart rate is up and you put in some effort. From riding a bicycle with your family to taking a dance class, you are sure to find at least a few activities that you enjoy. Even doing strenuous chores for a few hours every week could have a major impact on your heart health.
When it comes to your cardiovascular health, you should always try to be as proactive as possible. While professional medical treatments are more effective than ever, a little bit of preventative care will have a huge impact on your overall health and well-being.
If you love finding new tips that help you take care of your body, then you are going to love the rest of the articles you will find in our health and fitness page. Find out about the best nutrients that you should be getting from your food but probably aren’t and learn about some natural ways you can exercise!