An estimated 15 million U.S. adults have coronary heart disease, and that is just one of the many reasons why you must take care of your cardiovascular system. With a strong heart and healthy veins, you are going to have a much lower risk of heart disease, high blood pressure, and diabetes. Here are a few tips and tricks that you can use to keep your circulatory system healthy as you grow older.
Steer Clear of Trans Fats
Certain fats are absolutely vital to your health, but you should try to avoid any foods that contain trans fats. Trans fats increase your blood pressure and your cholesterol levels. Those fats are usually found in baked goods like pies, donuts, biscuits, and breakfast sandwiches. You will also need to throw out any margarine that is in your home if you want to keep your heart, veins, and arteries healthy.
Drink More Water
Dehydration impacts your entire cardiovascular system, and many older adults don’t realize that they aren’t drinking enough water every day. Hydrating can help prevent varicose veins, lower your blood pressure, improve insulin regulation, and reduce your risk of heart disease. As a general rule, older adults should try to consume between eight and ten glasses of water per day. Those who are active often need double that amount, and you might need to set reminders on your phone or keep a water bottle with you at all times.
Avoid Smoking at All Costs
Smoking cigarettes is an incredibly dangerous habit that has a significant impact on one’s heart and lungs. When you use tobacco products, some of their chemicals will turn into plaques, and that is going to increase your blood pressure. Over time, those plaques can also make their way to your heart and block your arteries. One of the most effective ways to quit smoking is to replace the cigarettes with nicotine patches or sublingual drops.
Get More Sleep
While you are sleeping, a wide variety of biological processes take place inside your body. Countless studies have revealed that under-sleeping increases one’s risk of heart disease, strokes, heart attacks, and other cardiovascular problems. Most experts agree that healthy adults should try to get at least six hours of restorative sleep per night. If you have trouble falling asleep, then you should come up with a strict nighttime routine. That routine will eventually trigger the production of dopamine, serotonin, and other chemicals that make you tired.
In addition to these few tips, you should also schedule an appointment with a heart specialist at least once a year. Your heart doctor will be able to catch minor health issues before they become life-threatening complications.