For all of February, you’ve been seeing messages from doctors, hospitals and even insurance companies telling you how to improve your heart health. You’ve been advised to quit smoking, cut back on alcohol intake, lose weight, move more, control your blood pressure and relieve stress. These are all wonderful ways to help your heart!
Dr. Eugene Tanquilut loves hearing all these message and everyone here at Vascular Specialist really loves it when you follow the advice, even in the simplest of ways. Dr. Tanquilut explains the reason: doing all these things to improve your heart health also improves the health of your vascular system.
Quit smoking and vaping
The chemicals you inhale with each puff on a tobacco product contaminate your blood - and that affects your entire vascular system as the contaminated blood flows through your arteries and veins. The chemicals cause plaque to build in your arteries, resulting in atherosclerosis. It narrows the vessels in your legs and arms, causing peripheral artery disease (PAD) and obstructing healthy blood blow.
When you quit smoking, vaping and other tobacco products, your blood gets thinner and able to flow better, the formation of plaque is slowed and your vessels become more flexible overall. \
Consume less alcohol
Drinking one 5-ounce glass of red wine each day has been shown to be good for the heart - and for your blood vessels - by lowering blood pressure. However, more than a glass a day and you’re now elevating your blood pressure, causing plaque build up and creating hormonal imbalances.
When you drink just a small amount of alcohol, you’ll reduce plaque, reduce your risk of PAD and lower your blood pressure.
Lose weight
Being overweight or obese impedes the function of your vascular system. It also raises your blood pressure and your risk of diabetes, which raises your risk of PAD, and ultimately, your risk of amputation or a life-changing stroke. We know losing weight is an enormous challenge, but it’s worth it.
Losing just 5-10% of your body weight, just 10 to 20 pounds if you weigh 200 pounds, have been shown to reduce your risk of diabetes, stroke and hypertension.
Get more exercise
Beyond weight loss goals, moving more is just good for your health! Sedentary people have higher blood pressure, are at greater risk to develop diabetes and are more likely to experience chronic inflammation, a factor in the development of vascular disease.
Moving more - at least 30 minutes a day, 5 days a week - helps your body use oxygenated blood more efficiently, lowers blood pressure and reduces inflammation.
Control blood pressure
High blood pressure means your blood is pounding harder against the walls of your vascular system, damaging the cellular structure of the inner linings’ walls. This causes your arteries to become less flexible and stiffer, which impedes the healthy flow of blood throughout the body.
Lowering your blood pressure will protect the cell structure of your vascular system and prevent damage and narrowed arteries.
Relieve stress
Chronic stress increases inflammation in your body, increasing your risk of diabetes. It also causes constriction of your arteries and veins, increasing your blood pressure and heart rate. Stress also makes us eat more, and eat foods that are higher in salt, fat and sugar, all damaging to your vascular system. It also increases the likelihood of smoking, over indulging in alcohol and sleep disruptions, all of which negatively impact your vascular health.
Relieve stress through exercise, yoga or deep breathing, productive hobbies or spending time enjoying positive relationships and you’ll lower your blood pressure, decrease inflammation and lower your risk for vascular disease.
Dr. Tanquilut says that American Heart Month is great for your heart - and it’s also great for your vascular system. Implement as many changes as you can, step by step over the next month and see how much better you’ll feel.
If you have any questions about your vascular health, or how to make changes to improve your health, make an appointment by visiting our website!
