5 Ways to Improve Your Cardiovascular Health

Your heart runs your circulatory or cardiovascular system, which relies on veins, arteries, and other blood vessels to transport oxygen and nutrients throughout the body.

Conditions that cause obstructions in the arteries or veins can compromise blood flow, leading to problems that can affect your long-term health. 

To lower your risk of these and other cardiovascular illnesses, here are some simple but effective tips for improving your heart health, courtesy of Dr. Temeka Johnson and the experienced staff here at Quality Health Source in Mableton, Georgia.

Common cardiovascular conditions

Heart disease is the leading cause of death in the United States; 1 in 3 women dies from some form of cardiovascular disease. 

Conditions that can affect the heart, arteries, and veins include:

• Peripheral artery disease, causes blood vessel blockages in the arms or legs
• Coronary artery disease, causes blockages in or around the heart
• Heart failure, when pumping issues cause shortness of breath, fluid buildup
• Congenital heart disease, when heart problems are present at birth
• Valve disease, when heart valves leak or tighten
• Arrhythmia, an abnormal heart rhythm due to electrical issue in the heart 
• Deep vein thrombosis (DVT), when a blood clot forms in a vein, usually in the leg

Causes, risk factors, and symptoms

Atherosclerosis, or hardening of the arteries, is a common cause of cardiovascular diseases, the result of fat, cholesterol, and calcium forming plaque that builds up in the bloodstream. Certain medications, genetic conditions, and infections can also contribute to heart disease.

Risk factors for cardiovascular disease include:

• Tobacco use
• Physical inactivity
• Obesity
• Alcohol abuse
• Diets high in sugar, sodium, and fats
• Hyperlipidemia (high cholesterol)
• Hypertension (high blood pressure)
• Type 2 diabetes
• Chronic kidney disease

Symptoms of cardiovascular disease include:

• Chest pain
• Shortness of breath
• Fainting or dizziness
• Fatigue
• Leg cramps, pain, or swelling
• Leg sores that won't heal

Numbness in the face or limbs can also indicate heart disease.

Ways to improve cardiovascular health

To avoid complications related to cardiovascular health, consider these lifestyle changes:

Watch what you eat

Reduce your intake of the foods that raise your risk, like those high in sodium, cholesterol, and saturated fats. Focus on eating more grains, fruits, vegetables, and low-fat dairy products.

Increase physical activity

Getting up and moving through exercise and other activities can lower your cholesterol and blood pressure and improve your blood sugar levels.

Keep a healthy weight

Extra weight can be a huge burden on your body. Reaching and maintaining a healthy weight can make all the difference.

Adopt healthy habits

You’ve heard it before, but it bears repeating: Quit smoking, reduce your alcohol intake, and get better sleep. Also, take control of any chronic health problems.

Address your stress

Stress puts a strain on the heart, so find ways to keep those levels down. Relaxing, spending time with loved ones, and engaging in activities you enjoy can help.

If you need help on the journey to better cardiovascular health, make an appointment with Dr. Johnson and the team at Quality Health Source by phone or online today.