The cardiovascular system comprises the heart, a network of arteries, capillaries, venules, and veins (called blood vessels), and the blood they transport. Its function is to supply oxygen from the lungs to the rest of the body's tissues and organs through the blood pumped by the heart. It also plays a vital role in removing carbon dioxide through breathing.

Given the vital nature of its functions, neglecting cardiovascular health can have severe consequences. Fortunately, there are simple measures we can implement to improve its condition. Keep reading to discover six simple tips to take care of your heart.

Why is it Important to Know How to Take Care of Cardiovascular Health?

Failures in the cardiovascular system are responsible for many of the deadliest diseases among the population. According to The National Center for Health Statistics, heart disease was the second leading cause of death among the US population aged 45 to 64 in 2019. And the first cause among the population over 64. Common cardiovascular diseases include:

• Heart failure
• Arrhythmia
• Coronary artery disease
• Congenital heart disease
• Heart valve disease
• Peripheral artery disease
• Angina
• Cardiomyopathy
• High blood pressure

Although cardiovascular diseases are also related to age and family medical history, adopting healthy habits can reduce the risk of experiencing a cardiovascular event with severe or fatal consequences by up to 90%. In the next section, we provide tips to take care of your heart and continue enjoying everything you love.

How to Take Care of Your Cardiovascular Health

Now that you understand the importance of the cardiovascular system in your health, it's time to reflect on whether you are taking care of it properly. The first step is to get a medical checkup to detect any warning signs. If so, your doctor will indicate the best action to address the problem. In the meantime, here are some general tips for taking care of cardiovascular health:

• Follow a healthy diet
• Maintain a healthy weight
• Engage in regular physical activity
• Eliminate tobacco from your life
• Avoid alcohol consumption
• Monitor your blood pressure and cholesterol regularly

Follow a Healthy Diet

Nutrition is the fundamental pillar of our health, not only cardiovascular but for our entire body, as it is how our body obtains fuel to function and all the nutrients that keep it in optimal condition. To care for your heart, your meals should have the following characteristics:

• Low in saturated fats: choose foods with healthy fats such as nuts and seeds, olive oil, avocado, and fish over red meat cuts, cream, pastries, and cookies.
• Low in sodium: excessive salt intake increases the risk of high blood pressure and other cardiovascular issues. Avoid consuming more than 6 grams per day.
• Low in sugar: including too much sugar in our diet can lead to weight gain, increasing the risk of cardiovascular diseases.
• Include fiber: fiber helps control blood sugar levels and reduce blood pressure and inflammation. Include whole grains and fiber-rich foods such as carrots, lettuce, chard, mushrooms, broccoli, and squash in your diet.
• Include fruits and vegetables: an essential part of any healthy diet is consuming plenty of vegetables and fruits. Aim for five servings of them each day.

In addition to following these guidelines, you can supplement your diet with supplements that optimize your body's functions, such as the Yes You Can! Multivitamin or our Liver Super Cleanse.

Maintain a Healthy Weight

Being overweight and obese are causes of diabetes and high blood pressure, which can in turn lead to other cardiovascular diseases. Therefore, to prevent them, it is vital to maintain a healthy weight. This can be achieved through a good diet, exercise, and the support of supplements that help you lose weight more effectively.

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Engage in Regular Physical Activity

A sedentary lifestyle is another trigger for cardiovascular diseases, so including a good amount of physical activity in our daily routine is essential for maintaining optimal heart health.. The National Institutes of Health suggests that to prevent the risk of cardiovascular diseases, we exercise at least five days a week for 30 minutes with medium to high-intensity aerobic activity.

Eliminate Tobacco from Your Life

Substances present in tobacco products can damage and narrow blood vessels, leading to the risk of suffering from myocardial infarction, increased blood clotting, and aortic aneurysm, among many other heart diseases. Quitting smoking — and avoiding passive smoking — is one of the most effective ways to contribute to the health of your heart.

Avoid Alcohol Consumption

Excessive alcohol consumption contributes to high blood pressure and overloads the heart muscle, leading to cardiovascular diseases such as myocardial infarction or stroke. Keeping your alcohol consumption under control will not only decrease the risk of these conditions but could also have other health benefits. Mayo Clinic notes that drinking a glass of beer or wine a day can prevent the development of diseases such as diabetes and even reduce the risk of heart disease!

Monitor Your Blood Pressure and Cholesterol Regularly

Finally, it is crucial to constantly check your blood pressure and cholesterol levels — especially if there is a family history of heart disease. Have regular medical checkups and ask your doctor to support you in taking preventive measures to improve the health of your heart.

Start Applying These Tips to Take Care of Your Cardiovascular Health

As you have seen, preventing heart diseases and their terrible consequences depends solely on you. Start today to improve your habits with the help of Yes You Can! products and prioritize your health and life.