Cardiovascular health: how to keep your heart and blood vessels healthy

Cardiovascular health: how to keep your heart and blood vessels healthy

A heart attack is one of the biggest killers in the world. Luckily it’s not editable if you keep certain rules and lifestyle that control your cardiovascular health. While you still are in danger due to some risk factors that you can’t change such as age, genetics. However, there are several ways you can reduce the risk of keeping a healthy lifestyle, avoiding some bad habits, and adding supplements to your daily routine. VitaLiving will help you to make the right choice of supplements. But before talking about the ways of “how to keep your heart healthy” I want to explain what happens during a heart attack and what is the process that goes on in your body.

When a Heart Attack Occurs?

This happens when the blood flow meets some blocks on their way. The blockage is usually made of fat, cholesterol, or other substances, which are called plaques. Plaques may partially or totally block the flow of blood through arteries in the brain, heart, kidneys, legs, arms, etc., in other words, the blood stops feeding them. Sometimes the plaque can rupture from the walls of arteries and form a cloth that may block blood flow damaging the heart muscle.

How to Keep Your Heart and Blood Vessels Healthy

A healthy heart is a condition you need to work to achieve on a daily basis. It depends on what you eat, how often you move, how you control your cholesterol and blood pressure, whether you have bad habits such as smoking, drinking, or not. All these are key factors that have a great impact on your cardiovascular health. Here are the tips you need to follow.

  • Healthy diet

Cut Down on Sugar and Salt

First of all, you need to cut down on salt and sugar. Using much salt may lead to high blood pressure. This means you are increasing your risks of heart disease. The allowed daily intake of salt is just 6g for adults and 3g for children. Sugar will lead to weight gain and high cholesterol levels in the blood. This can be a reason for diabetes and heart disease. Replace it with fruits. 

Avoid Saturated Fat

Saturated fats are also increasing cholesterol levels. Avoid or lessen the usage of the following products in your diet.

  • Butter, ghee, suet, lard, and palm oil.
  • Cakes and biscuits
  • Fatty cuts of meat, sausages, and bacon
  • Cured meats like salami, chorizo, and pancetta.
  • Cheese

There are several healthy fats you can use to balance your diet. Here they are:

  • Olive oil
  • Canola oil
  • Vegetable and nut oils
  • Avocados
  • Nuts, seeds

Eat More Vegetables and Fruits

Vegetables and Fruits contain lots of minerals and vitamins. They contain low calories and are rich in dietary fiber. They successfully prevent cardiovascular disease.

  • Healthy lifestyle

Quit smoking 

This is the best thing you can do for your health. But be attentive also if you are not a smoker, because the secondhand smoke will cause greater damage to you rather than the smoker himself. Chemicals that are mixed with tobacco in cigarettes damage the heart and blood vessels, increasing the blood pressure, and the heart needs to work harder to make enough oxygen to deliver to your body and brain.

Exercise 

Regular physical activity helps to control the risk factors such as high blood pressure, Weight gain, and high cholesterol level. Keep in mind that your heart is a muscle and every muscle needs to be trained. Practice cardio exercises to keep your heart in shape.

Make sure you enjoy your day

Maybe you can find eating fast food, drinking and smoking enjoyable things. But this is only an illusion. Make a plan and follow a healthy lifestyle and diet, you will see the changes your body goes through. You will feel energized, happy, full of energy. A healthy lifestyle has an impact not only on your body but also on your mental health. Your happiness also depends on your physical condition. Get enough sleep and don’t put yourself into stress. Stay safe and hydrated!

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Nicolas Desjardins

Hello everyone, I am the main writer for SIND Canada. I've been writing articles for more than 10 years and I like sharing my knowledge. I'm currently writing for many websites and newspapers. All my ideas come from my very active lifestyle, every day I ask myself hundreds of questions to doctors, specialists, and physicians. I always keep myself very informed to give you the best information. In all my years as a computer scientist made me become an incredible researcher. I believe that any information should be free, we want to know more every day because we learn every day. Most of our medical sources come from Canada.ca and government research. You can contact me on our forum or by email at info@sind.ca.