SEVEN Steps To A Healthier Cardiovascular System
MAINTAINING cardiovascular health is a key part of keeping healthy overall. The cardiovascular circulatory system helps distribute blood around the body. Poor distribution of blood can impair the normal function of organs – as they are deprived of essential nutrients – and lead to significant health problems. Below are some top ways the cardiovascular system can be kept in good form.
- Stick to a well-balanced diet: Moderation is key to a well-balanced diet. It is of utmost importance to keep in check the calorific content of meals. Popular medical advice recommends eating meals containing more vitamins, minerals and fibre, and restricting salt, sugar and fat (particularly trans and saturated fats).
- Limit stress: It is important to as much as possible keep stress levels to a minimum. Be aware of stressors and how you manage them. It is likely that you deal with stress in unhealthy ways e.g. overeating. This can indirectly worsen the state of cardiovascular health, for instance, leading to weight gain which can place more pressure on the cardiovascular system. Think of more productive ways to manage stress e.g. meditation.
- Maintain a healthy weight: Having excess weight is linked to a higher chance of developing cardiovascular problems. Obese people can usually achieve weight lose with a combination of healthy eating and physical exercise.
- Cease smoking: Smoking including second-hand smoke may significantly increase the risk of cardiovascular disease. Tobacco smoke contains a myriad of substances which can damage the cardiovascular system. It is thus important to avoid smoking. This can admittedly be difficult to do alone. People who smoke can be helped to quit with the expertise of healthcare professionals in clinics and pharmacies.
- Get sufficient sleep: Studies suggest inadequate sleep can damage the body’s inflammation and blood pressure mechanisms which can cause cardiovascular health problems. It is easy to skimp on sleep when we need to get up early – beat this by going to bed earlier.
- Stay physically active: Engaging in moderate-intensity physical activity for about 30 minutes on most days is linked to improved cardiovascular health. Make exercise a regular part of your day for instance by breaking up long periods of sitting with short walks.
- Get regular medical check-ups: Periodically check your health status including blood pressure and blood glucose levels. This can help identify any problems early. Make sure to comply with advice offered by health professionals for instance on medication to take.