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Every day choices to improve your vascular health

Vascular health is largely impacted by overall health, but there are particular lifestyle choices that can contribute to or speed up vascular deterioration such as atherosclerosis. Conditions that indicate a high likelihood of developing or accelerating atherosclerosis include smoking, high blood pressure, high cholesterol, excessive alcohol consumption, poor diet, and a sedentary lifestyle.

  1.  Stand or Walk on your breaks: Most of us work in offices or at desks, and this means we spend a long time sitting. Excessive sitting can cause the blood in our legs to pool and our vascular function to be reduced. By walking for just 10 minutes every 6 hrs we can reverse the consequences caused by prolonged sitting. Take a trip to the washroom, walk for a coffee or tea, or call your family while you spend ten minutes improving your blood flow and overall vascular health.
  2. Get enough Vitamin C: A natural and well-rounded diet should give you everything you need to be healthy, but studies have shown that taking a 500mg Vitamin C supplement daily mimics the cardiovascular benefits of consistent exercise. If you’re more inclined to get your nutrients from food, consider adding more bell peppers, dark leafy greens, berries, tomatoes, citrus, and broccoli to your diet.
  3. Stop smoking: We know it’s hard, but smoking is a major contributor to vascular deterioration and is well-known for contributing to heart attack, stroke, cancer, and other serious conditions. There are plenty of options to quit smoking including nicotine patches, gum, support groups, and going cold turkey! Whatever your approach, your veins will thank you for putting down the pack!
  4. Healthy Fats: Healthy fats benefit you in a number of ways, and your vascular health is no exception. Healthy, cholesterol-free fats like avocado, nuts and seeds, coconut, coconut oil, and others do double vein duty: not only do they provide vital nutrients for maintaining cell health, they raise your HDL (high-density lipoprotein, or ‘good’ cholesterol) and lower your LDL (low-density lipoprotein, or ‘bad’ cholesterol).