Cardiovascular disorders kill more people worldwide than any other type of disease, claiming over 17 million lives yearly. The WHO estimates that number will climb to over 23 million people by the year 2030. Considering these staggering statistics, it's no wonder many people are striving to adopt habits that will benefit their heart and circulatory system. You too can make positive changes that will benefit your cardiovascular system.
Exercise
Physical inactivity can profoundly impact your risk of heart disease. A brisk half hour walk every day is all it takes to begin seeing cardiovascular benefits. Exercise can decrease your risk of heart disease by helping regulate blood lipids and keeping weight at a healthy level. Even if you've already had a heart attack, exercise can increase your chance of living a longer and healthier life. If you have any sort of cardiovascular disorder, consult your doctor to find out the types and amounts of exercise are best for you.
Diet
You've probably heard that diet affects your cardiovascular health. Diets rich in saturated fat and sodium place an extra burden on your heart and blood vessels by increasing your levels of LDL cholesterol and causing hypertension. When considering ways to correct bad nutritional habits, it's important to realize that diets that are intended for weight loss may not benefit your cardiovascular health.
In order for your diet to be heart healthy, the Centers for Disease Control and Prevention recommends that you limit yourself to 300mg of cholesterol daily. Select lean meat, remove any skin, and cook it without adding saturated or trans fats. Avoid partially hydrogenated vegetable oils and food and drinks with added sugar. Limit your sodium intake, and be especially careful with processed foods as these can contain large amounts of added sodium. Limit your alcohol consumption to two drinks daily if you're male, and one if you're female.
Avoid Smoking
If you smoke, you'll need to quit if you want a healthy heart. Smoking decreases the oxygen carrying capacity of your blood, and as a result, your heart responds by beating faster in order to deliver more oxygen to the areas that need it. Nicotine and carbon monoxide cause fat deposits to grow inside your blood vessels. If you're exposed to secondhand smoke, you should do everything within your power to escape exposure. The Centers for Disease Control and Prevention states that even brief exposure to secondhand smoke can be enough to prompt a heart attack.
Getting Help
If you're trying to better your cardiovascular health, consult your doctor. Diagnostic tests can evaluate your present cardiovascular fitness level, and your doctor can prescribe smoking cessation aids as well as provide you with information on how to find out more about diet and exercise that is appropriate for you.
