The vascular system, or the circulatory system, is an important system in the body that is comprised of the vessels that carry blood and lymph through the body. The vessels (arteries and veins) carry blood throughout the body, delivering oxygen, hormone and nutrients to the body tissues and taking away tissue waste matter.
Vascular illness can affect anyone of any race, age, or gender. This makes it very important to keep your vascular system in good working order.
Knowing your risks and making healthy lifestyle choices will go a long way toward ensuring that your vascular health is in good shape. This, in turn, will improve your overall well-being.
Keep reading to learn how to keep your vascular system healthy.
Get plenty of sleep
Sleep deprivation has connected to an increased risk for cardiovascular disease. For example, a recent study found that people who slept fewer than five hours per night were more likely to have heart attacks or strokes.
The researchers also noted that those who got less than seven hours of sleep had a higher risk of having a stroke. Getting nothing less than eight hours of sleep each night may help you avoid serious health problems like heart disease and stroke. There are many tips that can help you sleep better.
Eating foods high in omega-3 fatty acids helps reduce inflammation in the body. Omega-3s are found mainly in fish oil and flaxseed oil. They’re also found in walnuts, soybeans, and some other plant sources. Eating a diet high in omega-3s can help to lower your risk of developing coronary artery disease.
Physical activity is crucial for a healthy weight and reducing stress on the heart. It’s also an essential part of keeping your blood vessels flexible. In addition, regular exercise reduces the likelihood of clogged arteries and improves circulation throughout the body.
Smoking increases the risk of coronary heart disease by increasing levels of cholesterol in your bloodstream. Quitting smoking lowers not only your chances of getting heart disease but also decreases your risk of suffering from peripheral arterial disease, which affects the legs.
Drink alcohol moderately
Moderate alcohol intake has been shown to decrease the risk of dying from cardiovascular disease. However, excessive amounts of alcohol increase your risk of heart attack and stroke. If you must drink alcohol, limit yourself to no more than one glass.
Avoid excess salt
High sodium intake raises blood pressure and puts strain on the kidneys. Excess salt consumption also contributes to water retention, making the heart work harder to pump blood through the circulatory system. Limit your daily intake of sodium to 2,300 milligrams or less. To be clear, one teaspoon of table salt contains 480 mg of sodium.
Stress causes your body to release specific hormones such as cortisol, adrenaline, and norepinephrine. These hormones cause your blood sugar level to rise, which leads to elevated blood pressure and unhealthy cholesterol levels. When you feel stressed out, try taking deep breaths and relaxing. If you feel stressed out because of work, there are some healthy ways to unwind after work, and ease yourself of the stress.
Maintain a healthy weight
Being overweight increases your risk of developing cardiovascular disease. Losing even just 5 percent of your current body weight can significantly lower your risk of heart disease. Aim to maintain a healthy weight by exercising regularly and watching what you eat.
Diabetes ups your risk of heart disease and stroke. This is because diabetes damages the walls of your blood vessels, making them stiffer and more prone to clotting. Managing your blood glucose levels with medication and regular physical activity will keep your blood vessels healthy.
Your vascular system is made up of vessels that transport your blood throughout your body. If it is not functioning properly, it could lead to a lot cardiovascular diseases. Hence, you should not only learn how to keep your vascular system healthy, but try to put them into practice.