7 Small Steps To Improve Your Cardiovascular Health

7 Small Steps To Improve Your Cardiovascular Health


Each year cardiovascular disease causes more than 17 million deaths all over the world. In the United States, the death rate is approximately 700,000 people. Thus, people should know how to prevent cardiovascular disease as soon as possible with the most scientific methods. Cardiovascular disease is seen mostly in old people but also seen in the younger age. There are many types of heart disease, but the most common is Coronary Heart Disease with heart attacks. In fact, it is very difficult to treat heart disease thoroughly; besides, the cost of treating the disease is extremely high. Therefore, it is highly recommended for all of the human beings to have precautions for cardiovascular disease. Before learning some beneficial methods for a heart, let’s look through some main causes of heart disease and its common symptoms.

The Causes Of Heart Disease

Heart disease has many causes, especially because of your daily activities, namely:

  • Eat too many high-fat foods, fat deposition in the artery wall causes atherosclerosis in the artery leading to hypertension and decreased blood supply to the heart
  • Do not have a proper exercising habit
  • Smoke heavily
  • Obesity: Obesity leads to excess fat, high cholesterol in the blood
  • Diabetes: Heart disease can be one of the complications of diabetes

Some Common Symptoms:

  • Feeling Extreme tiredness
  • Feeling pain in the whole body
  • Sweating a lot, constantly, often
  • Shortness of breath, chest pain, fainting
  • Experience insomnia often
  • Feeling nervous, restless, and palpitating
  • Edema, purple, leg pain due to acute anemia
health, heart, healthy
7 small steps to improve your cardiovascular health


Step 1: Limit Eating Foods Containing Saturated Fat

Some people may think that heart disease is an innate one and not affected by what they eat. However, a major number of heart-related diseases are caused by eating habit or menu. The foods that can cause cardiovascular diseases usually contains a large amount of saturated fat. In general, fat is an integral part of the diet. It provides energy and supports many functions in the body. Some vitamins use fat as the medium for the body to absorb them. However, saturated fats are not a really healthy source. It raises cholesterol levels in the blood. At the same time, this increases the risk of heart disease and type 2 diabetes.

Many foods that are high in saturated fats also have high-calorie content. Thus, they increase weight gain and obesity which are related to many other problems of the body. Many natural foods contain saturated fats. However, it is mainly concentrated in animal food sources such as red meat like beef, poultry meat, and dairy products, as well as baked or fried foods. Besides, there is an abundance of foods that contain the highest levels of saturated fats, namely cheese, pure milk, butter, eggs, candies (especially chocolate), cakes, cookies, pizza, potato chips and popcorns, chicken, bacon, sausages, burger, and so on. Some vegetable oils also contain a large amount of saturated fat such as palm oil, coconut oil, avocado, and cocoa. This does not mean that you remove all of the saturated fats out of your diet, you should eat them properly. In other words, you should limit the amount of saturated fats in your diet since removing them seems to be impossible and some foods that contain healthy fats also contain saturated fats such as eggs, olive oil, and peanuts. However, some sources of saturated fats that you can easily limit are red meat, milk and dairy products. The American Heart Association recommends that you only receive 5-6% of your daily calories from saturated fat. For example, if you have a 2,000 calorie diet, 120 calories from saturated fat is a limiting number. If weight is calculated, it falls to about 13 g. There is one more thing you should keep in your mind; limiting fat will make you look for energy in other foods. Hence, you should not choose foods rich in carbohydrates such as white bread, pasta, and fast food. Instead, you should change the consumption of saturated fat to healthy unsaturated fat from salmon, nuts and vegetable oils.

Step 2: No Smoking

Smoking is the leading risk factor for chronic cardiovascular diseases. Smokers are harming their blood vessels, their heart without knowing it. Many studies have shown that smoking damages the artery wall, forms a layer of plaque. Over time, this accumulation causes the arteries to narrow, thereby preventing blood flow. Atherosclerosis is one of the leading causes of chest pain, myocardial infarction, and stroke. Cigarette smoke contains CO that can cause the oxygen levels in the blood to drop if inhaling. At that time, your heart has to work harder than usual to replenish oxygen, resulting in leaving many of the complications dangerous over time. Furthermore, nicotine causes many people to become addicted to cigarettes. When entering the body, nicotine stimulates the production of adrenaline and manifestations such as fast heart rate or high blood pressure. Therefore, cigarettes can bring smokers to high blood pressure. Especially with women taking contraceptives and people with a history of diabetes, the effects of smoking on the cardiovascular system are more pronounced. As cigarette effects are gradually over time, smokers will often be subjective and unaware of it, until a drop in health.

Cigarettes affect not only the smoker but also the passive smoker. Passive smokers are understood to be relatives, friends or anyone who is around a smoker, often inhaling the smoke. According to the World Health Organization (WHO), among 7 millions of people who die of smoking, there are up to 890,000 passive smokers. Women, adolescents, and children are the most vulnerable to passive smoking. Therefore, quit smoking maintain not only your health but also protect the health of the people you love.

Step 3: Limit Salt Intake

Salt is a very valuable spice and plays an extremely important role in health and life. However, eating too much is extremely harmful to health. The recommended daily allowance (RDI) is 920-2300mg per day. Despite that, most people consume more salt than necessary, resulting in bad outcomes for the body and health. Salt eating habits make you susceptible to cardiovascular disease, especially high blood pressure. Eating salty food will make people drink too much water, which results in increasing the volume of blood circulation. At that time, the heart must work more and longer. The left ventricle of the heart is enlarged, leading to heart failure. Besides, eating too much salt intake can double the risk of cardiovascular disease in people with diabetes. According to nutritionists, limiting salty foods is not only conducted by reducing the saltiness of everyday foods but also avoiding eating salty foods like snacks, instant noodles, marinated foods.

Step 4: Eat Dark Green Vegetables

Green vegetables are a good source of B vitamins, which help to reduce the levels of homocysteine in the blood. High levels of homocysteine are one of the major causes of cardiovascular problems. Moreover, dark green leafy vegetables are rich in vitamin K, a vitamin that helps regulate blood clotting. Several types of vegetable that are beneficial for heart health are green broccoli, spinach, curry grasses, and green bell peppers or green peppers. In particular, a study published in the Journal of Plant Food for Human Nutrition in 2010 showed that supplementing green broccoli in the diet can help reduce oxygenation, thereby preventing the damage of cardiac cells due to ischemia. Meanwhile, spinach is rich in nitrate, which helps to protect the heart. A study in 2015 has shown that spinach works to dilate arteries and to control blood pressure effectively. A study done in mice showed that curry grass could reduce the risk of heart attacks due to its abundant antioxidants. So, let’s add this food to your diet to protect your heart. As for green bell peppers, capsaicin, found in it promotes metabolic health by activating TRPV1- a protein that restores the health of blood vessels. Hence, this is also very good food for the heart that you should eat more often. Similar to green bell peppers, green peppers are also rich in capsaicin. A 2015 study found that those who consumed spicy had a lower mortality rate in cancer, heart disease and respiratory diseases than others. Therefore, let’s add such green vegetables in your daily diet to have a strong heart.

Step 5: Start Adding Ginger Slices To Your Daily Menu

Ginger is an indispensable cooking spice for homemakers. Moreover, it has been used in home remedies for thousands of years all over the world for the treatment of simple symptoms such as analgesic and nausea or of anti-inflammatory, cardiovascular health, and cancer. Ginger has strong medicinal properties, which can help reduce the risk of cardiovascular disease. It has been shown to lower LDL cholesterol and triglyceride while raising HDL levels. Besides, ginger contains chrome, magnesium, and zinc that can improve blood circulation. Therefore, let’s try adding fresh ginger in vegetable juices, stir well or enjoy a cup of ginger tea each day.

Step 6: You Should Take About 1-2 Tablespoons Of Flaxseed Oil Per Day

Flaxseed contains a chain of omega-3 fatty acids. The American Dietetic Association has emphasized the importance of this “forgotten food”: flaxseed is not only an excellent source of two fatty acids that are essential for human health- linoleic acid and alpha-linoleic acid, but also an excellent source of fiber, minerals, and vitamins. These essential acids can only be obtained by eating food containing them since the human body cannot produce. In particular, omega-3 found in flaxseeds is considered a good fat, which is beneficial for the heart. A 2008 study published in the Journal of the American College of Dietetics found that men and women who ate 40 grams of flaxseed a day could help significantly reduce bad cholesterol (LDL) in the blood. Therefore, if you want to have a healthy heart, eating flaxseed is considered as the easiest and fastest method to gain this.

Step 7: After Gradually Changing Eating Habits, You Should Spend Time On The Daily Exercise

People now know the effect of exercise on helping prevent some diseases especially cardiovascular disease. Regular exercise increases the ability to exchange, transport and use oxygen in the body’s muscles and tissues. Thus, it increases the body’s ability to respond with exertion. This problem is particularly important for patients with the cardiovascular disease whose exertion decreased. Therefore, exercise is one of the important contents of the rehabilitation program of patients with cardiovascular diseases such as heart failure and after a heart attack. With appropriate training programs and methods, these patients quickly return to daily life and work, thereby significantly improving their quality of life, becoming more confident, less anxious and less stressed. On the other hand, different studies have shown that proper exercise after a heart attack results in a 20-25% reduction in mortality. Furthermore, when you exercise, your heart is also exercised, the rate of contraction and the amount of blood pumped into the body’s organs increases, providing more oxygen and nutrients. At the same time, this helps reduce body weight and arterial blood pressure, thereby, preventing the cardiovascular complications due to hypertension. It also lowers blood cholesterol levels such as LDL-cholesterol or total cholesterol and increases the blood’s beneficial fat content, such as HDL-cholesterol. As a result, this helps reduce the development of atherosclerosis. For patients with diabetes or obesity, regular exercise also increases the body’s ability to use insulin. That helps to control blood sugar levels better, thereby reducing the risk of developing diabetes. The fact is that regular exercise reduces the risk of hypertension and other cardiovascular diseases. Top cardiologists appreciate consistent exercises that last about 30 minutes a day. According to many researchers, just 30 minutes of exercise every day, you can reduce the risk of heart disease by half.

The above is seven small steps for you to improve heart health. We hope that you will appreciate and follow them daily to get a healthier heart.

Author Bio:

This guest post is by Emily Pham, a blogger with many years of experience in searching the best natural home remedies for beauty and health issues.


Professor Ike

Professor Ike is a Certified Health and Safety specialist, safety courses creator, and the Author of the school safety book - The Making of a Total School. Her goal is to help business owners and leaders meet their legal health and safety responsibilities, and achieve safety compliance by designing and implementing bespoke safety systems and strategies.

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