5 Ways to Improve Your Cardiovascular System
One of the most important systems in the body is the cardiovascular system. It is responsible for blood flow through the body, which delivers oxygen and nutrients to the cells. At the same time, diseases associated with the cardiovascular system are most common among people of both sexes. Longevity supplements vitamins combined with exercise will help improve the condition of the body. We will share 5 steps to improve the cardiovascular system.
What determines your cardiovascular health?
A healthy lifestyle is a key preventive approach to cardiovascular health. In 2010, the American Heart Association developed the Life’s Simple 7 scale, which defined ideal cardiovascular health according to seven risk factors. Changing your lifestyle can help reduce them.
The 7 risk factors consist of:
- Body mass.
- Total cholesterol.
- Blood glucose levels.
- Physical activity.
- Principles of nutrition.
- Diet.
- Physical activity.
Each factor was divided into 3 groups: ideal, intermediate, bad. They are assigned a value from 0 (poor) to 2 (ideal). After all the values were summed up to get an overall score that reflects the lifestyle. If there is a sum, 0-4 is considered bad, 5-9 is average, and 10-14 is excellent. You can read about it in the article: American Heart Association Life’s Simple 7.
How to improve cardiovascular health?
It is not enough to do only physical exercises, and in the evening drink wine or eat junk food. For the cardiovascular system to be healthy, an integrated approach is needed. Otherwise, arteries may be damaged, blood pressure may rise, which will cause a heart attack or stroke.
Sports exercises with a load
The cardiovascular system must be balanced and consistent with the state of health. This means that if you are overweight, you should not immediately start pulling dumbbells or running 10 km crosses. your body can not cope with such loads, and therefore they can cause serious diseases. You can perform various exercises, examples of which we will give:
Aerobics
Aerobic exercise specifically aims to improve circulation. They can lower blood pressure and heart rate. This increases the overall aerobic form. In general, such exercises help reduce the risks of type II diabetes and control glucose levels.
Ideally, 5 times a week do aerobic exercise for a minimum of 30 minutes. This can be walking at a fast pace, running, swimming, etc.
Power training
Training with various weights is more effective for returning to a good physical condition. If people have overweight, especially those with a large belly, then these workouts will help to cope with it and lose weight. Combined with aerobic exercise, these workouts will increase your good cholesterol and lower your bad cholesterol.
You need to do at least twice a week. You can work with kettlebells, dumbbells, barbells, weight machines, etc.
Stretching, flexibility, balance
Such exercises have a direct positive effect on heart health. They also have a healing effect on the musculoskeletal system. This not only allows you to remain flexible enough, but also prevents joint pain, spasms and muscle problems.
You need to do it daily, before or after exercise. Be sure to check with your doctor before doing it. He will also suggest the safest and most effective practice for you.
Refusal of alcohol and smoking
Alcohol negatively affects not only the liver and brain, but also the cardiovascular system. Smoking also affects her badly. Therefore, it is better to abandon these excesses. After all, they have a negative impact on the psycho-emotional level.
Such bad habits cause a wide variety of options, slowly killing the body with toxic substances. Everyone finds a way by which he refuses alcohol. Some do it gradually, slowly reducing consumption, while others prefer to make the refusal as sharp and irrevocable as possible. Talk to your doctor about how best to stop these bad habits.
Eat heart-healthy foods
Proper nutrition involves the use of a certain list of products, and the rejection of another. For example, saturated fats and sugars, fast food and various snacks, such as chips, burgers, bring unambiguous harm. It is also worth giving up sugary and carbonated drinks, giving preference to tea without sugar, freshly squeezed juices and pure water.
Of the products, the following should be preferred:
- Vegetables. Leafy greens, broccoli, carrots.
- Fruits. Apples, bananas, oranges, pears, grapes, prunes.
- Whole grains. Oatmeal, brown rice, bulgur, buckwheat.
- Low fat dairy products. Milk, cheese, unsweetened yogurt.
- Foods rich in protein. This includes fish high in omega-3s, lean meats, eggs, nuts, and legumes.
- Oils high in monounsaturated or polyunsaturated fats. This includes rapeseed, corn, olive, sunflower oil.
- Foods containing monounsaturated and polyunsaturated fats. Walnuts, almonds, salmon, trout, seeds, avocado or tofu.
This list is enough to make a healthy menu. It is also worth considering that it will not work to 100% saturate the body with the necessary vitamins and minerals. Therefore, it is worth using special additives. For example, beneficial health supplement UbiQuinol CoQ10. This is a specially designed composition that provides support for the work of the cardiovascular system. It helps control blood sugar levels. Curcumin in the composition provides energy production, helps to cope with free radicals in the body.
Use flax seeds
Flax seeds help reduce the risk of cardiovascular disease, total cholesterol levels in the body. Also improves digestion.
Add it:
- a tablespoon in your breakfast.
- A teaspoon of mustard.
- Use in baking.
Flax seeds can simply be taken in combination with plenty of water. The fiber contained in them together with healthy fats will have a beneficial effect on your body. However, be sure to check with your doctor before using.
Healthy weight support
Proper nutrition, balanced exercise and healthy sleep are three key factors in maintaining a healthy weight. You can use a variety of longevity supplements that have beneficial effects not only on the cardiovascular system, but also on metabolism. This will help to strengthen overall well-being, get a surge of energy.