You may not give your blood vessels much thought but you should. Maintaining healthy arteries, veins, and capillaries decreases your risk of developing heart disease. These blood vessels help control blood pressure and heart rate, distribute oxygen and nutrients throughout your body, remove waste from your system, and prevent cholesterol buildup. For optimal performance, blood vessels must stay flexible with healthy tissues. Thankfully, there are several ways that you can improve the health of your blood vessels.
Quit Smoking
Nicotine damages the lining of blood vessels, significantly reducing their function. So it’s no surprise that one of the most effective ways to improve the health of your vessels is to give up smoking. Secondhand smoke can also damage your blood vessels, so keep cars and home smoke-free for the healthiest environment. By giving up cigarettes, not only will your blood vessels thank you, but your overall health will improve as well.
Eat Anti-Inflammatory Foods
Foods rich in antioxidants, such as blueberries, spinach, and plums, can benefit your vessels byreducing normal wear and tear and the risk of dangerous inflammation and blockages. Flavonoid-rich fare (think black tea and red wine) is also great for blood vessels. Foods rich in Omega-3 fatty acids, like wild-caught salmon and walnuts, can also fight inflammation, improving the overall health of your vessels.
Move Your Body
Incorporating regular exercise into your routine can reduce blood pressure and help maintain your blood vessels’ elasticity. It’s always important to remember to perform both aerobic exercise (like walking or biking) and strength-building activities (think weights or resistance training) for maximum benefit. Aim to incorporate at least 30 minutes of activity into your routine three to four days a week for the best results.
Manage Your Blood Pressure
Working closely with your healthcare provider to monitor and control your blood pressure for optimal blood vessel performance is important. If your blood pressure is elevated, there are ways to get it under control. Changes in diet, exercise, and lifestyle habits can go a long way toward bringing high blood pressure back down to the normal range. If all else fails, medications are available to help as well.
By quitting smoking, eating an anti-inflammatory diet, keeping up with a regular exercise routine, and managing blood pressure issues, you can help to maintain your vascular health. Blood vessel health is critical to your overall well-being, especially as you age. Be sure to work on your overall health now to avoid issues with your blood vessels down the line.
*Photo by Lukas Tennie on Unsplash