Your body has several important systems, including the vascular system. This network of blood vessels, arteries, and capillaries allows blood and lymphatic fluid to circulate through your body, literally keeping you alive. Without a healthy vascular system, you’re in trouble.
That’s why our expert providers here at Vascular & Interventional Associates in Crestview Hills, Kentucky, offer a range of diagnostic tools and treatments to support vascular health. We’ve been helping people throughout northern Kentucky and the Cincinnati, Ohio, area for years.
With options like in-office diagnostic vascular ultrasound, we can find out what’s going on with your blood vessels and arteries. Then, we can apply targeted treatment to address it.
Ideally, though, you wouldn’t have a reason for vascular intervention in the first place. To help you support your vascular health and avoid serious problems, we’ve created this list of some healthy habits you can adopt.
1. Watch your weight and your waist
Obesity directly affects your vascular health. This condition links to issues ranging from high blood pressure to heart disease and stroke. If you want a way to keep your blood vessels from having to work overly hard to do their job, commit to losing excess weight. Some of the other tips we outline here can help on this front.
Your waist circumference also serves as a guideline. Men should aim to keep their waistline at 40 inches or less, while women should work to be at or below a 35-inch waist.
2. Eat a healthy, balanced diet
Generally speaking, you should aim to consume whole foods (not processed options), plenty of fresh produce, whole grains, and lean meats. Avoid trans fats, saturated fats, and excess salt. Moderate your alcohol intake, too.
If you’re really committed to your vascular health, you can also explore circulation-improving food options. Those include:
- Fresh produce like pomegranate, citrus, and leafy greens
- Spices like cayenne, turmeric, and cinnamon
- Fatty fish
- Garlic and onions
Additionally, you can talk with our team about specific food recommendations based on your personal preferences.
3. Get moving
Physical activity strengthens your heart, which directly affects your vascular system. The US Centers for Disease Control & Prevention recommend that adults get at least 150 minutes of moderate physical activity each week. That could be a brisk walk, biking, hiking, swimming, or anything else you enjoy that gets you moving.
Alternatively, you could slice the time in half if you opt for vigorous physical activity. For example, if you choose running, you should aim for 75 minutes per week.
4. Quit smoking
When you smoke, it irritates your blood vessels and can cause plaque to form there, inhibiting blood flow. If you’re a smoker, now is the time to stop.
We know some of these vascular health habits are easier said than done. For support from a team of experts and for all of your vascular health needs, call the Vascular & Interventional Associates office or request an appointment online today.