How to protect your heart and blood vessels

Protecting your cardiovascular system can help reduce your risk of heart disease. You can help improve the health of our heart and blood vessels with simple lifestyle choices.

Here are some key tips to support your cardiovascular health.

Eat a heart-healthy diet

Consuming a diet that is rich in vitamins, minerals, antioxidants, unsaturated fatty acids and protein will support your heart and blood vessels. Focus on fruits, vegetables, whole grains, lean proteins, and healthy polyunsaturated fatty acids (healthy fats).

Reduce your intake of saturated and trans fats and added sugars. If you consume a lot of junk foods, be wary of your sodium intake. Although sodium is essential for heart function, too much of it can have damaging effects.

Exercise regularly

Engage in regular physical activity to keep your heart and blood vessels strong and efficient. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week.

Resistance training (weightlifting) is also beneficial for supporting heart health and building overall strength and fitness.

Maintain a healthy weight

Excess weight, especially around the waistline, can place strain on the heart and increase the risk of cardiovascular disease. Maintaining a healthy weight through a nutritious, well-balanced diet and regular exercise will positively impact cardiovascular health.

Avoid smoking and drinking alcohol

Tobacco and tobacco smoke contain hundreds of chemicals known as carcinogens that can damage blood vessels and cause them to become stiff. This can increase the risk of heart disease and related issues.

Alcohol can harm your heart and blood vessels. If you enjoy drinking alcohol, do so in moderation and aim to  consume no more than a couple of units of alcohol a week.