Improving your cardiovascular health takes time and effort, but there are several things that you can do to improve it quickly and lower your risk of heart disease, stroke and other cardiovascular illnesses. With heart disease and stroke being the number 1 and number 5 preventable causes of death in the U.S., the steps that you take for improving your cardiovascular health are very important. It’s easier than you think to start living a healthy lifestyle, and if you have struggled with your health try some of the following methods to improve your cardiovascular health.
Method #1 – Exercise regularly
Exercising on a regular basis is one of the best ways to improve your cardiovascular health fairly quickly. The AHA recommends that you exercise at least 30 minutes with moderate activity for 5 days per week, which is the equivalent of 150 minutes of exercise per week. You can also choose to exercise 25 minutes with vigorous aerobic activity for 3 days per week, which totals 75 minutes of vigorous exercise. Both are effective at improving your cardiovascular health.
Method #2 – Eat heart healthy foods
There are hundreds upon hundreds of foods that can improve your cardiovascular health. Some of the best foods include nuts like almonds and walnuts which are rich in omega-3 fatty acids and other heart benefitting compounds. Pistachios can lower your LDL cholesterol levels, and LDL cholesterol is the “bad” version of cholesterol that can lead to a higher risk of heart disease. Olive oil is a good source of plant sterols which can further lower your LDL cholesterol levels while providing you with many other cardiovascular benefits.
Method #3 – Lower your sodium intake
A high sodium intake is strongly associated with high blood pressure, and high blood pressure leads to a higher risk of a wide range of different cardiovascular ailments. One of the best things that you can do for your cardiovascular health is to lower your intake of sodium. Try to use herbs and other seasonings that don’t have any salt added to them in your recipes, and be careful with your salt intake, especially when you know that you have a risk of developing high blood pressure.