Did you know that cardiovascular diseases are one of the biggest non-communicable diseases that cause 31% of global annual mortality? The risk of heart disease is increasing, and studies show if people don’t take serious steps to manage their lifestyle it may get worse. Learn 4 lifestyle scores that are used in long-term vascular studies and their impact on your vascular health and tips for lifestyle changes for better vascular health. Get a consultation with the best cardiologists in Brooklyn.

4 lifestyle scores

A study found that certain lifestyle habits score higher than others in managing or preventing cardiovascular diseases (CVD).

Cardiovascular diseases (CVDs) are one of the non-communicable diseases that caused an estimated 17.9 million deaths (31% of global annual mortality) in 2016. Additionally, 85% of the deaths occur lead to coronary heart disease-related myocardial infarctions and stroke (7.4 and 6.7 million, respectively).

So, these are 4 lifestyle scores that impact on your vascular health which include:

1. Mediterranean diet:

This diet reduces the risk of CVD according to many studies. Additionally combining this diet plan with multiple healthy lifestyle behaviors such as avoiding smoking, maintaining a healthy weight, etc. can provide an overall benefit to prevent CVD.

2. Healthy BMI:

BMI is one of the most common techniques to find your weight according to your height which helps to determine whether you are underweight, overweight, or obese. To calculate BMI your weight in kilograms is divided by the square of height in meters. Maintaining a healthy BMI means you maintain a good body weight which keeps you more physically active.

3. Physical activity:

How much you stay physically active may become a reason for your vascular health. Studies found that people who stay moderate to intensely physically active throughout the day have good vascular health.

4. Smoking or drinking status:

Medium to high smoking increases your risk of getting vascular disease soon and the same goes for alcohol drinkers. Avoid smoking at any cost because even if you are a light smoker, it may increase the risk of vascular or lung disease. However, in the case of alcohol, drinking alcohol moderately is not bad for your health and helps you maintain good vascular health.

These 4 lifestyle scores help the experts to understand and predict how these lifestyle scores may become the reason for them to develop vascular diseases. So, make sure you follow these scores and prevent the risk of developing a vascular disease.

6 Lifestyle changes and vascular health

Certain healthy lifestyle changes are good for your vascular and overall health which include:

1. Eat a healthy diet:

What you eat deeply affects your vascular system health. So, avoid foods that contain saturated fats and increase bad cholesterol, as it may build up plaque in the arteries. Instead, eat a high protein and fiber diet.

A healthy well-balanced diet can improve your blood flow and manage your blood pressure. A healthy diet includes whole grains, fruits, vegetables, fish, beans, lean meat, and poultry.

2. Stay physically active:

When you live a physically active life it makes a major impact on your circulatory health. And it doesn’t need to be strenuous. Instead, simple activities such as walking, jogging, yoga, and swimming are enough to maintain good vascular health.

For starters, you can walk for 30 minutes daily to grow new blood vessels to improve circulation in your legs and increase the speed and intensity over time. You can also consult with your healthcare provider for a workout plan based on your health and needs.

3. Maintain a healthy weight:

A healthy weight is crucial for good vascular health because fat may clog your blood vessels and harm your circulation. If you’re overweight, losing additional weight is the best way to improve blood flow and prevent vascular disease. So, always maintain your body in good shape to reduce the risk of many diseases.

4. Control blood pressure:

High blood pressure is one of the most common causes of vascular disease because it can damage blood vessel walls over time, causing them to narrow, leak, or rupture. Managing your blood pressure is helpful to maintain good vascular health and reduce the risk of heart failure, heart attack, stroke, and kidney damage.

5. Avoid smoking and limit drinking alcohol:

Smoking can increase the risk of vascular disease significantly because the chemicals in cigarettes can make blood thicken and accelerate the process of atherosclerosis (hardening the arteries by plaque buildup). So, for good vascular health, avoid smoking cigarettes and other smoking products. Similarly, you should avoid, or limit alcohol intake as excessive consumption of alcohol can narrow your leg’s arteries and lead to hypertension.

6. Reduce your stress:

Chronic or persistent stress is harmful to vascular health as it can increase your blood sugar, blood cholesterol, and blood pressure and also boost plaque build-up in the arteries. So, you must manage your stress by using stress management techniques such as deep breathing, yoga, acupuncture, meditation, biofeedback, etc.

Lifestyle habits and vascular health go hand-in-hand. If you follow the above-mentioned lifestyle changes in your routine, you not only keep yourself physically healthy but also keep your heart healthy as well. So, apply these lifestyle tips to manage your vascular health and keep yourself healthy.

If you need more information or help with any heart issues, visit our cardiology clinic in Brooklyn to get proper medical attention. For any heart problems, call us on +1(347) 384-5690. The Cardiologists at Doral Health & Wellness consistently have outstanding patient satisfaction ratings. The professionals at Heart Specialist Brooklyn are able to greatly improve their patient’s health and quality of life because of their vast training and experience. New Yorkers can get the greatest medical, surgical, and cardiovascular care at Doral Health & Wellness Brooklyn. Visit us at 1797 Pitkin Avenue, Brooklyn, NY 11212.