Cardiovascular Health

Common cardiovascular diseases include:

• Coronary artery disease (narrowed or blocked arteries)
• Hypertension (high blood pressure)
• Heart failure (when the heart can't pump effectively)
• Arrhythmias (irregular heartbeats)
• Stroke (due to blocked or burst blood vessels in the brain)
• Peripheral artery disease (reduced blood flow to limbs)

Your heart powers every part of your body. Poor cardiovascular health increases your risk of heart attacks, strokes, kidney problems, and even cognitive decline. Keeping your heart healthy supports long life, energy, and quality of life.

• Eat a heart-friendly diet (rich in fruits, vegetables, whole grains, and healthy fats)
• Stay physically active
• Avoid smoking and limit alcohol
• Maintain a healthy weight
• Manage stress
• Get regular check-ups to monitor blood pressure, cholesterol, and glucose

You can check your cardiovascular health through:

• Blood pressure measurement
• Cholesterol and blood sugar tests
• Electrocardiogram (ECG)
• Echocardiogram or stress tests (if needed) Routine check-ups with your doctor can help spot early warning signs.

Improving cardiovascular health involves consistent lifestyle changes:

• Prioritize physical activity (at least 150 minutes of moderate exercise per week)
• Switch to a plant-forward diet low in trans fats and refined sugars
• Reduce sodium intake
• Quit smoking
• Sleep well (7–9 hours per night)
• Manage mental health and chronic stress

Yes! While cardio exercises like walking or cycling are known for heart health, weight training also contributes by:

• Reducing blood pressure
• Improving cholesterol levels
• Boosting metabolism and insulin sensitivity
• Supporting weight management Combined with aerobic exercise, strength training is excellent for overall heart health.

Be aware of:

• Chest pain or discomfort
• Shortness of breath
• Fatigue or weakness
• Dizziness or fainting
• Palpitations (racing or irregular heartbeats)
• Swelling in legs, ankles, or feet If you experience these, consult a healthcare provider promptly.

• Annually: Blood pressure, cholesterol, blood sugar
• Every 3–5 years: If you're under 40 and at low risk
• More frequently: If you have risk factors like diabetes, obesity, smoking, or a family history of heart disease Always follow your doctor’s recommendations for screening frequency.

• Leafy greens and colorful vegetables
• Whole grains (like oats, quinoa, brown rice)
• Nuts and seeds
• Beans and legumes
• Olive oil and avocado
• Avoid processed foods, sugary drinks, and trans fats to protect your heart.

Absolutely. Most cardiovascular diseases are preventable. Quitting smoking, eating well, exercising regularly, sleeping enough, and managing stress can dramatically lower your risk—often more effectively than medications alone.