Did you know that lifestyle changes can help you with preventing vascular diseases? Yes, it is true. According to Dr. (Professional) Digvijay Sharma – a reputed Endovascular and Vascular Surgeon in Faridabad – people can prevent the risk of many vascular diseases. These lifestyle changes may include eating healthy food, getting regular exercise, managing stress, quitting smoking, and getting regular health checkups. If you opt for these lifestyle changes, you can lower your chances of heart disease, stroke, and other issues with your blood vessels. That’s not all. These changes in lifestyle can also help you stay healthier and fit in the long run.
Vascular diseases are a growing concern not only in India but also in the world. In other words, it is a worldwide concern that affects millions of people and creates significant health complications. In general, these diseases affect blood vessels. But, they can also lead to some life-threatening conditions, such as stroke, heart disease, and peripheral artery disease (PAD). However, many of these conditions can be prevented with some simple, consistent lifestyle changes, says Dr. (Prof) Digvijay Sharma. The truth is that improving your vascular health does not require drastic overhauls. Rather, you should focus on incorporating small, sustainable habits into your routine, which can create a big difference.
In this blog post, we will explore 5 simple lifestyle changes to prevent vascular diseases. We are pretty sure that you can significantly reduce your risk of developing vascular diseases if you opt for these recommendations.
What Vascular Diseases Are
Before you directly get into lifestyle changes, it is essential that you understand what vascular diseases are. Plus, you need to know why understanding these diseases matters. Vascular diseases primarily affect the arteries and veins that carry blood throughout the body. They can further lead to a variety of complications.
Some of the most common vascular diseases include:
- Atherosclerosis: The hardening and narrowing of arteries due to plaque buildup, which can lead to heart attacks or strokes.
- Peripheral Artery Disease (PAD): Reduced blood flow to the limbs, leading to pain, numbness, or even tissue death in severe cases.
- Deep Vein Thrombosis (DVT): Blood clots that form in deep veins, usually in the legs, which can be life-threatening if they travel to the lungs.
- Varicose Veins: Swollen, twisted veins that often occur in the legs, causing discomfort and swelling.
You must be aware of the fact that many of these diseases are linked to lifestyle choices, such as diet, physical inactivity, smoking, and chronic stress. The good news is that these conditions are preventable and manageable. All you need to do is change your lifestyle. If you make changes in your lifestyles and habits, you can definitely protect your vascular health.
Lifestyle Changes to Prevent Vascular Diseases
Well, we have provided you with enough information on vascular diseases and preventing them through lifestyle changes. Now, you must be wondering about what changes you should bring in your lifestyle and habits to prevent vascular diseases and improve overall heart and circulatory system health. Let’s dive into the details.
#1 – Eating a Heart-Healthy Diet
Professional Digvijay Sharma says that a heart-healthy diet is one of the most important steps you can take to prevent vascular diseases. He always recommends a healthy and well-balanced diet to individuals. This type of diet not only helps maintain healthy body weight but also plays a significant role in preventing plaque buildup in the arteries and lowering blood pressure.
Key dietary changes to consider:
- Increase fruits and vegetables: Fresh fruits and vegetables are packed with important vitamins, minerals, and antioxidants. They help reduce inflammation and improve blood flow. Try to mix it up with a variety of colors and types to get the most nutrients.
- Consume healthy fats: Healthy fats, like those in avocados, nuts, seeds, and olive oil, can lower “bad” LDL cholesterol and raise “good” HDL cholesterol. Omega-3 fatty acids from fish like salmon and mackerel are great for keeping your arteries clear of plaque.
- Whole grains over refined grains: Whole grains like oats, quinoa, and brown rice are full of fiber. Fiber helps lower cholesterol and supports healthy blood vessels. Stay away from refined grains, often found in processed foods, as they can lead to weight gain and hurt your vascular health.
- Limit sodium intake: Too much sodium, found in processed foods, can cause high blood pressure, which is a big risk factor for vascular diseases. Try making meals at home with fresh ingredients, and limit how much salt you use while cooking.
- Watch your sugar intake: Eating too much sugar, especially refined sugar, can lead to obesity, type 2 diabetes, and inflammation, all of which raise the risk of vascular diseases. Go for natural sweeteners like honey or stevia, and focus on whole foods that do not need added sugar.
If you make these simple diet changes, this can help lower your cholesterol, control blood pressure, and improve your overall vascular health. Over time, a good diet can reduce your chances of developing conditions like atherosclerosis and PAD.
#2 – Regular Physical Activity
Exercise is one of the best ways to boost your vascular health, says Dr. Sharma. It helps strengthen your heart, improves circulation, and keeps your blood pressure at healthy levels. Regular physical activity can also make your blood vessels more flexible. Plus, they can move oxygen and nutrients around your body better.
Key benefits of exercise for vascular health:
- Better circulation: Exercises increase blood flow and can help reduce the chance of blood clots and lower the risk of vascular diseases.
- Less inflammation: Chronic inflammation plays a big role in vascular diseases. Luckily, exercise can help reduce inflammation and lower your risk for things like atherosclerosis.
- Weight control: Regular exercise helps you maintain a healthy weight. This is important because carrying extra weight can lead to problems like high blood pressure and type 2 diabetes, which can harm your blood vessels.
- Higher HDL cholesterol: Physical activity can boost your HDL cholesterol, which is the “good” kind. It helps clear harmful plaque from your arteries, keeping them healthier.
Recommended types of exercise:
- Aerobic exercise: Dr. Sharma usually recommends activities like brisk walking, cycling, swimming, or dancing. These exercises are great and helpful. Try to do at least 30 minutes of this most days of the week.
- Strength training: Add some strength training exercises, like weight lifting or resistance exercises, twice a week. This helps and builds muscle and helps improve your metabolism.
If you are new to exercising, take it slow and gradually increase how much you do. Even small amounts of physical activity can make a big difference in your vascular health.
#3 – Managing Stress Effectively
Chronic stress is something that is often overlooked when it comes to vascular diseases, says Dr. Digvijay Sharma. But you know what – it can actually have a big impact on your blood vessels. When you are stressed, your body releases hormones like adrenaline and cortisol. These hormones can raise your blood pressure, speed up your heart rate, and cause your blood vessels to narrow. Over time, this can damage your arteries and make you more likely to develop heart disease or other vascular issues.
Effective stress management techniques:
- Mindfulness and meditation: These practices are known for calming your mind, body, and soul. They can help reduce the physical effects of stress, like high blood pressure. Dr. Shamar recommends just 10 minutes a day of mindfulness. And the result? It can help you feel more centered and reduce stress levels.
- Deep breathing exercises: Deep breathing is a simple but powerful way to relax. It can trigger your body’s natural relaxation response and lower stress hormones. Try techniques like diaphragmatic breathing or the 4-7-8 method. This can be really very helpful.
- Regular physical activity: Exercise is great for relieving stress. When you work out, your body releases endorphins, which help fight off the negative effects of stress.
- Getting enough sleep: Poor sleep can make stress worse, and long-term sleep deprivation can hurt your vascular health. Aim for 7 to 9 hours of good quality sleep each night so your body has time to rest and recover.
If you add some stress-reducing activities to your daily life, you can definitely lower your chances of developing stress-related vascular issues.
#4 – Quitting Smoking and Limiting Alcohol
Smoking and drinking (alcohol consumption) can mess with your vascular health. Dr. Sharma says that smoking is a huge cause of atherosclerosis. The chemicals in cigarette smoke damage your blood vessels and cause plaque to build up. On the other hand, drinking too much alcohol can raise your blood pressure and increase the risk of conditions like heart disease and stroke.
The impact of smoking and alcohol on vascular health:
- Smoking: Nicotine makes your blood vessels tighten. As a result, it raises your blood pressure and reduces blood flow to important organs. It also increases “bad” LDL cholesterol and lowers “good” HDL cholesterol, which makes plaque buildup in your arteries worse.
- Alcohol: Drinking too much can raise your blood pressure and cause irregular heart rhythms. Both things increase the risk of vascular diseases. Heavy drinking can also lead to obesity, which makes other vascular health problems worse.
Tips for quitting smoking and reducing alcohol consumption:
- Get support: It can be really helpful to join a smoking-termination program or a support group. If you are around people who get what you are going through, it can help you stay motivated and on track.
- Limit alcohol: Dr. Sharma also suggests that men have no more than two drinks a day, and women limit themselves to one drink a day. Cutting back on alcohol can help your vascular health in a big way, and the benefits can show up fast.
If you quit smoking and cut down on alcohol, you can do good for your blood vessels and overall vascular health.
#5 – Regular Health Checkups and Monitoring
It is good to know you are doing everything right to stay healthy. However, it is still important to keep up with regular checkups. Scheduling visits with your doctor for routine screenings, like blood pressure checks, cholesterol tests, and other health assessments, can genuinely help you catch early signs of vascular diseases before they become a serious issue. If you have any early signs of a vascular disease, you should consider consulting a specialized doctor like Dr. (Professor) Digvijay Sharma, who is one of the best endovascular and vascular surgeons in Delhi NCR.
Key areas to monitor:
- Blood pressure: High blood pressure (also called hypertension) is a major risk factor for vascular diseases. By regularly checking your blood pressure, you can manage it before it starts damaging your blood vessels.
- Cholesterol levels: Too much cholesterol can lead to plaque building up in your arteries. This raises the risk of atherosclerosis. Tracking your cholesterol and doing what you can to lower it—like eating better, exercising, or taking medication—can protect your vascular health.
- Blood sugar levels: Diabetes is another big risk factor for vascular disease. By keeping track of your blood sugar and managing it well, you can prevent many related complications.
Keep in mind that regular checkups can help you stay ahead of potential health issues. If you find signs early, it is a lot easier to reduce the risk of developing vascular diseases.
Conclusion: Lifestyle Changes to Prevent Vascular Diseases
Vascular diseases can affect your health. But the good news is that many of these diseases are preventable and manageable by making a few simple lifestyle changes and having routine checkups. We have highlighted all the changes that you should implement in your lifestyle to prevent vascular diseases. If you make sure to implement the lifestyle changes highlighted in this blog post, you are sure to protect your blood vessels and lower the chances of these problems. The best part? Small steps now can lead to a healthier, longer life. So, why not take control of your vascular health today? Making those changes now will set you up for a better tomorrow.
