Your vascular system—your arteries, veins, and capillaries—is the transportation network for your blood. Keeping it healthy is crucial because vascular disease, which includes heart attacks and strokes, is the leading cause of death globally. The good news? You have a lot of control over these risks.
1. Eat Healthy
What you eat directly impacts your blood pressure, cholesterol, blood sugar, and weight. A poor diet contributes to atherosclerosis—the hardening and narrowing of arteries from plaque buildup—which is the root of most vascular problems.
- Focus on Whole Foods: Prioritize foods in their most natural, unprocessed state. Think of fruits, vegetables, whole grains (like oats, brown rice, and quinoa), and legumes (beans and lentils).
- Healthy Fats: Use olive oil (extra virgin is best) for cooking and as a dressing. It's packed with heart-healthy monounsaturated fats. Get Omega-3 fatty acids from fatty fish (salmon, mackerel) and nuts/seeds (walnuts, flaxseed).
- Limit the Bad Stuff: Minimize processed foods, sugary drinks, excessive salt, and saturated/trans fats found in many fried and packaged snacks.
2. Be Active
Regular physical activity strengthens your heart, helps it pump blood more efficiently, lowers blood pressure, reduces stress, and helps you maintain a healthy weight. It also improves how your body uses insulin, which helps manage blood sugar.
- Adults: Aim for at least 150 minutes per week of moderate-intensity activity (like brisk walking, dancing, or garden work) OR 75 minutes per week of vigorous-intensity activity (like running, swimming laps, or a strenuous hike).
- Children: Need 60 minutes of physical activity every day.
- Break It Up: You don't have to do it all at once! A 30-minute walk five days a week easily hits the moderate target.
3. Quit Tobacco in All of Its Variations
Tobacco use, including traditional cigarettes, e-cigarettes, and vaping, is the single most preventable cause of death and a major aggressor against your vascular system. Nicotine constricts blood vessels, making your heart work harder, and the chemicals damage the lining of your arteries, accelerating plaque formation.
Quitting is a journey, not an event. Talk to your doctor about support options, including counseling, nicotine replacement therapy (like patches or gum), or prescription medications. There are many resources available to help you succeed.
4. Get Healthy Sleep
Sleep is your body's time to repair and restore. Chronic sleep deprivation is linked to increased risk for obesity, high blood pressure, and diabetes. Poor sleep also increases levels of stress hormones, which can harm your heart over time.
- Aim for 7-9 hours per night for most adults.
- Establish a Routine: Go to bed and wake up around the same time each day, even on weekends.
- Create a Good Sleep Environment: Ensure your bedroom is dark, quiet, and cool. Avoid screens (phones, tablets) for at least an hour before bed.
5. Control Weight
Carrying excess weight, especially around the middle (visceral fat), strains your heart, raises your blood pressure, increases harmful cholesterol, and contributes to insulin resistance (Type 2 diabetes).
A healthy weight is a direct result of consistent efforts in diet (#1) and physical activity (#2). Small, sustained changes are more effective than crash diets. Even modest weight loss (5-10% of your current weight) can significantly improve your vascular health markers.
6. Control Cholesterol
Cholesterol is a waxy substance in your blood. While some is necessary, too much LDL-C ("bad" cholesterol) and its related particle Apo B leads to plaque buildup. Lp(a) is another highly dangerous particle that often needs specific attention. HDL-C ("good" cholesterol) helps remove excess cholesterol.
- Get Tested Annually: Ask your doctor for a complete lipid panel, including the markers listed: Cholesterol, Apo B, Lp(a), HDL-C, LDL-C, and Triglycerides.
- Early Detection is Key: Since plaque formation starts early, testing and controlling cholesterol should begin in young adulthood, especially if there is a family history of early heart disease.
7. Manage Blood Sugar (Glucose)
High blood sugar (glucose), often associated with pre-diabetes or diabetes, damages the lining of your blood vessels. Over time, this damage can lead to severe problems with the heart, kidneys, eyes, and nerves.
- Diet and Activity: These are the first-line defenses. Limiting sugary drinks and refined carbohydrates is vital.
- Regular Check-ups: Talk to your doctor about screening for diabetes, especially if you have risk factors (like a family history or excess weight).
8. Control Blood Pressure (Hypertension)
High blood pressure (hypertension) is often called the "silent killer" because it usually has no symptoms. It forces your heart to work much harder and damages artery walls, making them stiff and vulnerable to plaque.
- Know Your Numbers: Get your blood pressure checked regularly. A target of less than 120/80 mmHg is generally considered optimal, but your doctor will set a personalized goal for you.
- Lifestyle Changes: Diet (especially reducing salt), exercise, and maintaining a healthy weight are often enough to manage mild hypertension. Medication may be necessary for higher levels.
9. Avoid Pollution
Exposure to air pollution, particularly fine particulate matter, is now recognized as a significant cardiovascular risk factor. These tiny particles can enter your bloodstream through your lungs and trigger inflammation, which can harm your arteries and increase the risk of heart events.
- Check Air Quality: Pay attention to local air quality reports, especially during wildfire season or high-smog days.
- Limit Outdoor Activity: On days with poor air quality, keep windows closed and limit strenuous outdoor exercise. Consider using a high-efficiency air purifier indoors.
- Advocate/Relocate: If possible, try to live and work in areas with lower pollution levels.
10. Avoid Stress
Chronic stress triggers a release of hormones (like cortisol and adrenaline) that can temporarily raise your heart rate and blood pressure. Long-term, this can contribute to vascular damage. Conversely, strong social connections act as a buffer against stress and have been shown to be as protective for health as regular exercise.
- Find Healthy Outlets: Practice stress-reducing activities like meditation, yoga, deep-breathing exercises, or spending time in nature.
11. Socialize
- Stay Connected: Make an effort to maintain meaningful relationships. Join community groups, volunteer, or participate in social activities. Feeling connected and supported is powerful medicine for your heart and mind.