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The blog of Sound Vascular

Ways to Improve Cardiovascular Health

July 14, 2017

Maintaining good cardiovascular health is important for your overall health and well being. According to American Heart Association, cardiovascular disease continues to rank among one of the top causes of death in Americans. You can have a significant impact on your health and reduce your risks of heart disease by making good lifestyle choices.  Talk with your doctor or contact us at Sound Vascular and Vein to discuss ways in which you can improve your health.

Here are a few lifestyle changes that can improve your cardiovascular health for a longer and healthier life:

  • Stop tobacco and nicotine and limit alcohol consumption: 

Quitting smoking and nicotine products can significantly reduce your risk of heart disease - including heart attacks, strokes and peripheral vascular disease.  Also, limiting your alcohol consumption to no more than one drink a day for women and 2 drinks a day for men can help you maintain good cardiovascular health.

  • Daily exercise: 

Move more and sit less! A sedentary lifestyle can be harmful for your health. Regular exercise enhances blood circulation and helps to reduce or maintain your weight. According to experts, aerobic exercises improves overall cardiovascular health. If you are just starting an exercise program, talk with your doctor.  Taking a daily walk is a great way to start an exercise regime, then gradually add time or other exercises to your program. 

  • Limit your salt intake:

The Institute of Medicine advises that adult Americans should limit their daily sodium intake, depending on age:

People aged 19 to 49 should consume 1,500 mg or less of sodium a day

People 50 to 69 should consume 1,300 mg or less

Those 70 and older should consume 1,200 mg or less

Some sodium in your diet is necessary to help regulate fluids within your body. But excessive salt can cause water retention and other ill health effects.

  • Go to sleep on time:

Recent studies have shown that people who sleep less than 6 hours a night are more at risk of having coronary heart disease and stroke.  While the exact cause is still unclear, it is recommended that people get an average of 8 hours of sleep a night to maintain good health. 

  • Maintain a healthy body weight:

Studies show that losing just 5-10% of your body weight if you are overweight improves your overall health. Loosing weight can help reduce high blood pressure, high cholesterol, and risks of developing heart disease or diabetes.  The best way to loose weight is to eat a healthy diet and exercise daily.

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