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10 Tips for Maintaining Cardiovascular Health

couple running in the parkHeart disease still remains the number one killer of people all over the world, so how do you know if your heart is healthy? “Someone with good cardiovascular health has a heart rate of 60-80 bpm, blood pressure of 110/70 to 120/80, and a normal EKG. A person with a healthy heart can run a block without getting winded, or go up and down stairs effortlessly,” said Dr. Robichaud.

Your lungs, heart and blood vessels make up your cardiovascular system, and it’s vital to keep this critical system operating optimally. Here are some tips.

#1. Move More

If you’re not in an exercise program, it’s good to start off gradually. If your cardiovascular system isn’t functioning optimally, you’re more at risk for a heart attack. Start off walking, and if your knees are healthy, you can start running or do the elliptical. Cycling, aerobics and swimming are other great forms of exercise.

#2. Supplement Smart

One of the best supplements for your heart is beetroot, as they increase nitrates, which boost oxygen availability to the tissues.

#3. Reduce Stress

Reducing stress will help with blood pressure. You can listen to music, take a walk, express gratitude and more to lower your stress levels.

#4. Limit Salt

Eating foods that are high in sodium can increase the amount of blood in the arteries, elevating blood pressure and increasing the risk of heart disease and stroke. Avoid adding too much salt to your dishes, and read labels to determine the sodium content.

#5. Maintain a Healthy Weight

As weight gain is linked to increased blood cholesterol and elevated blood pressure, aim to maintain a healthy weight.

#6. Eat a Heart Healthy Diet

Eat plenty of fruits and vegetables (particularly greens), healthy fats such as nuts and avocados, and limit saturated fats.

#7. Quit Smoking

As smoking can damage your heart and blood vessels, plan to kick the habit for your heart and health.

#8. Sit Less and Stand More

As sitting has been called the new smoking due to the effects on health, get up and move more throughout the day. Consider getting an adjustable standing desk that you can raise and lower throughout the day.

#9. Catch Enough Zzzzzs

Studies show that short sleep duration or poor sleep quality is associated with high blood pressure, elevated cholesterol, and atherosclerosis. Habitual short sleep increases the chance of cardiovascular events. Adults should aim to get 7-9 hours of sleep a night.

#10. Practice Good Oral Hygiene

Brush your teeth twice a day with fluoride toothpaste, as poor oral health can contribute to poor heart health.

What about red wine? Most recent research shows that red wine doesn’t help. If you don’t currently imbibe, we don’t recommend you start as too much alcohol consumption is linked to many diseases.

Book an Appointment

Chiropractic care can also promote heart health in many ways, such as lowering blood pressure and improving nerve function of the heart. Contact us today to schedule an appointment.

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