Arteries are vital channels that carry oxygen-rich blood from the heart to the rest of the body. Keeping them healthy is crucial for optimal cardiovascular health, but often, without realizing it, we adopt habits that can silently damage them. In this blog, Dr. Juan Carlos Peralvo, a specialist in vascular surgery, will explain how certain everyday behaviors can affect your arteries and what you can do to protect them. More Information!!
1. Sedentary Lifestyle: Lack of Movement and Its Consequences
A sedentary lifestyle is one of the greatest enemies of arterial health. Spending hours sitting, whether at work or in front of the TV, reduces blood flow, increasing the risk of plaque buildup in the arteries, leading to conditions like atherosclerosis. Additionally, inactivity contributes to the formation of blood clots, which can cause serious issues like deep vein thrombosis.
How to Improve It:
Incorporate physical activity into your daily routine. Walking for at least 30 minutes a day, stretching, and moving regularly during the workday can significantly improve blood circulation.
2. Diet High in Saturated and Trans Fats
A diet high in saturated and trans fats can raise “bad” cholesterol (LDL) levels, contributing to plaque buildup in the arteries. Over time, these plaques harden and narrow the arteries, restricting blood flow and increasing the risk of heart attacks and strokes.
How to Improve It:
Opt for a balanced diet rich in fruits, vegetables, whole grains, and healthy fats, such as those found in avocado, olive oil, and nuts. Limit the intake of processed and fried foods.
3. Smoking: A Silent Poison for Your Arteries
Smoking is one of the most damaging habits for arterial health. Cigarette smoke harms the arterial walls, making them more prone to plaque accumulation. Moreover, smoking reduces the amount of oxygen in the blood and raises blood pressure, accelerating the deterioration of blood vessels.
How to Improve It:
Quitting smoking is one of the best decisions you can make for your cardiovascular health. There are therapies and support groups available to help you quit this habit effectively.
4. Chronic Stress: The Invisible Enemy
Chronic stress increases the production of hormones such as cortisol and adrenaline, which raise blood pressure and heart rate. Sustained high blood pressure can damage the arteries, making them stiffer and more prone to blockages. Additionally, stress often leads to unhealthy habits like overeating, smoking, or inactivity, worsening the situation.
How to Improve It:
Incorporate relaxation techniques into your daily routine, such as meditation, yoga, or deep breathing exercises. It’s also important to take regular breaks and engage in activities that help you unwind and reduce stress.
5. Poor Sleep or Not Enough Sleep
The quality of your sleep has a direct impact on arterial health. Sleeping less than 7 hours per night or suffering from sleep disorders such as insomnia or sleep apnea can increase the risk of high blood pressure, which damages the arterial walls. Lack of sleep also affects the body’s ability to regulate stress and inflammatory hormones.
How to Improve It:
Establish a regular sleep routine and aim to get between 7 and 9 hours of sleep each night. Avoid electronic screens before bed and create a calming environment free of distractions.
Conclusion: Protect Your Arteries Starting Today
Maintaining healthy arteries is key to a long, complication-free cardiovascular life. Many of the habits that damage your arteries can be changed with small adjustments to your daily routine. By adopting a balanced diet, staying active, managing stress, sleeping well, and avoiding smoking, you will be taking important steps to protect your heart and overall health. If you have concerns about your arterial health, don’t hesitate to schedule a consultation with Dr. Juan Carlos Peralvo, a vascular surgery specialist in Cuenca, Ecuador, for a personalized evaluation and professional guidance.
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