Cardiovascular Health is vital for a healthy lifestyle. Your Cardiovascular System includes your heart, blood vessels and blood. Your heart is one of the most vital organs in your body. Your heart is nothing but a superb pump, that pumps blood continuously at a rate of 115,200 times per day (based on 80 per minute). Your blood travels through thousands of miles of blood vessels to deliver nutrients, hormones and oxygen to all the cells in your body.
Your heart is working tirelessly for you and it is critical that you maintain your Cardiovascular System healthy. Do your part by following the 12 Natural Ways to Improve Cardiovascular Health, discussed below.
12 Natural Ways to Improve Cardiovascular Health
Daily, there are several natural ways to keep your Cardiovascular System healthy, including:
- Exercise Regularly: Engage in regular aerobic exercise such as cycling, brisk walking/jogging, canoeing/kayaking and swimming. Exercise increases your blood circulation, strengthen your heart, lowers your resting heart rate, reduces your blood pressure and lowers bad LDL cholesterol.
- Follow a Healthy Diet: Eat more high quality and cardiac-friendly foods high in fiber and low in salt. Avoid processed foods and foods high in saturated/trans fats.
- Weigh Management: Maintain a healthy weight without frequent dieting in order not to strain your Cardiovascular System. If you are overweight your heart has to work harder, because your extra body weigh restricts the blood flow through your arteries and veins.
- Blood Sugar, Cholesterol and Blood Pressure Control: Do not neglect regular medical check-ups to monitor blood sugar and cholesterol levels and check blood pressure regularly.
- Stress Management: Continuous high levels of stress increases the risk of heart disease. The hormones released when stressed, increase your heat rate and blood pressure. Learn techniques that help you to relax.
- Avoid Bad Habits: Drink alcohol in moderation and quit smoking. Alcohol abuse may increase the risk of you having a heart attack and cause other cardiac problems. Avoid smoking tobacco, since smoking increases the risk of cardiovascular diseases. Smoking damage the lining of your arteries causing buildup that could lead to a heart attack or a stroke. Avoid secondhand smoke wherever possible.
- Hormone Intake: Monitor hormone intake by hormone replacement therapy, birth control pills, etc. Hormone intake can result in rapid heart rate, clotting veins (especially legs) and heart attacks; especially in women who already have heart problems.
- Dental Hygiene: Practice good dental hygiene, since your dental health is an indication of your overall health. Brush and floss your teeth daily to avoid gum disease. Gum disease bacteria can transfer into your bloodstream and inflame the blood vessels, increasing your risk of heart disease.
- Sleep Deprivation: Getting enough sleep is essential for a healthy heath. Sleep deprivation can lead to an increase in blood pressure and resting heart rate. Getting less than 6 hours of sleep per night, significantly increases your risk for cardiovascular disease.
- Avoid Sitting a Long Time: Irrespective of your exercising habits, continuously sitting too much has been associated with heart disease and other health issues. Take a break every every 30 and move around.
- Tight Fitting Clothes: Wear preferably loose-fitting clothing not to restrict blood flow, especially your legs.
- Raising Your Feet: Periodically raise your feet 6 to 12 inches above your heart to improve the blood circulation and vein health. Also avoid crossing your legs since it impedes flow of blood, raising your blood pressure cause your heart to work much harder.
Supplements to Improve Cardiovascular Health
In addition to the 12 Natural Ways to Improve Cardiovascular Health, you can consider taking supplements. Visit the Circulatory System page for highly recommended supplements for a healthy Cardiovascular System. These supplements cover heart health, blood pressure control and cardiovascular health in general.