Heart Health Essentials: Circulation, Cholesterol, and Artery Health

Understanding your heart and how to keep it healthy and functioning at its best is essential for staying well over the long term, as a healthy heart means good circulation, balanced cholesterol, and strong arteries.

The heart is perhaps the the body’s most vital organ. It works tirelessly, beating nonstop to keep you alive and well.

Understanding your heart and how to keep it healthy and functioning at its best is essential for staying well over the long term, as a healthy heart means good circulation, balanced cholesterol, and strong arteries.

How to Improve Heart Health

Lifestyle changes, a heart-friendly diet, and regular physical activity are all non-negotiables when it comes to keeping your cardiovascular health in check.

Simple lifestyle improvements like eating more fruits, vegetables, and whole grains, setting a regular exercise routine, and better managing stress can all make a significant difference.

Regular check-ups are equally important; they help you stay informed about your heart's health status, from blood pressure to cholesterol levels.

How to Check Your Heart Health

Monitoring your heart health doesn’t have to be complicated. A few simple self-assessment practices can give you a good indication of your cardiovascular wellness.

Start by keeping track of your resting heart rate – ideally, it should be between 60-100 beats per minute for most adults. Also be mindful of your blood pressure and aim to keep it in the normal range of around 120/80 mmHg. Blood pressure monitors you can purchase and use at home are readily available, affordable, and effective.

Cholesterol is another important marker; maintaining healthy levels of HDL (good cholesterol) and keeping LDL (bad cholesterol) in check is also recommended for maintaining cardiovascular system health. You’ll need to see your doctor and schedule a blood test to check and monitor your cholesterol levels.

Excess bodyweight is a known risk factor, so maintaining a healthy bodyweight is one of the best things you can do to keep your heart healthy.

Healthy circulation is the foundation of a strong cardiovascular system. When blood flows smoothly through your veins and arteries, your heart can work efficiently to pump oxygen and essential nutrients all around your body while waste is removed.

Proper blood flow also helps to maintain optimal blood pressure, reducing strain on the heart. When your heart doesn’t have to work overtime to pump blood, it stays healthier for longer.

How to Improve Circulation

There are plenty of everyday habits that can enhance your blood flow. Regular exercise, like brisk walking, swimming, or cycling, can keep your blood vessels flexible and reduce arterial stiffness.

Eating a balanced diet that includes heart-healthy foods like leafy greens, berries, and fatty fish can support circulation by lowering inflammation in the body which can help keep your arteries clear.

Staying hydrated, avoiding prolonged sitting, and managing stress levels are also key strategies for better blood flow.

If you’ve been wondering, how can I increase blood circulation, these simple lifestyle changes can all make a big difference.

What Causes Poor Circulation? Common Circulation Issues

Poor circulation can have a number of causes, many of which are related to lifestyle factors. Sedentary behaviour, a lack of regular physical activity, and a diet high in processed foods can all contribute to sluggish blood flow.

Smoking, obesity, and unmanaged stress are also common culprits that can have a negative impact circulation.

When blood doesn't flow properly, it can lead to symptoms like cold hands and feet, numbness, swelling, and even more serious cardiovascular issues.

Addressing these risk factors early on can help maintain a healthy heart and prevent circulation problems from escalating.

Boosting Circulation in Specific Areas

Improving blood flow in your extremities is important, especially if you experience cold feet, swelling, or tingling in your hands.

How to improve circulation in feet and legs: Compression socks can help boost circulation in your legs, while gentle stretching exercises and walking can encourage blood flow. Elevating your feet periodically and avoiding crossing your legs can also reduce circulation problems.

How to boost circulation in hands: For your hands, try regular hand exercises, like squeezing a stress ball or rotating your wrists. Additionally, massages and warm baths can relax muscles and increase blood flow.

Cholesterol is a fat-like substance found in every cell of your body. While it's often seen as a villain, cholesterol is actually essential for various bodily functions.

It is required by the body for building cell membranes, producing hormones like oestrogen and testosterone, and assisting the digestion of fats.

Your body makes all the cholesterol it needs, but it can also come from certain foods. However, when cholesterol levels become imbalanced, it can pose a risk to heart health.

Understanding the Role of Cholesterol

How Can Cholesterol Affect Your Health?

Cholesterol levels can have a significant effect on your cardiovascular system. High levels of LDL (low-density lipoprotein), often called ‘bad’ cholesterol, can contribute to plaque building up in your arteries. This buildup restricts blood flow and is a risk to heart health.

On the other hand, having low levels of HDL (high-density lipoprotein), known as ‘good’ cholesterol, means your body is less efficient at removing excess LDL from the bloodstream, creating a further risk to heart health.

The Debate: Is Cholesterol Good or Bad for Health?

So, is high cholesterol bad for health? The answer is yes, although cholesterol itself isn’t inherently ‘good’ or ‘bad’. It’s the balance that matters.

HDL cholesterol is considered ‘good’ because it helps remove LDL cholesterol from your arteries, carrying it back to the liver to be processed and removed from the body.

On the other hand, high levels of LDL cholesterol are ‘bad’ because they contribute to plaque buildup, which can clog arteries and lead to heart complications. An ideal cholesterol balance is one where HDL is high enough to manage and reduce LDL levels.

Arteries are the highways of your circulatory system, responsible for carrying oxygen-rich blood from the heart to every part of your body.

Healthy arteries are strong, flexible, and free from blockages, ensuring that blood flows smoothly. When arteries are clear, the heart doesn't have to work as hard to pump blood, which reduces strain.

However, when plaque – a mix of cholesterol, fats, and other substances – builds up inside the artery walls, it can cause narrowing and stiffness.

How to Check Artery Health

Monitoring artery health is a proactive step toward preventing cardiovascular problems. Regular check-ups with your healthcare provider can help detect early signs of artery issues.

Non-invasive tests like blood pressure monitoring, blood tests for cholesterol levels, and ultrasound scans can provide insights into the health of your arteries.

Your healthcare specialist might additionally recommend more advanced diagnostics like coronary calcium scans or angiography.

Diet and Artery Health

What Foods are Good for Artery Health?

Diet plays a significant role in maintaining healthy arteries and promoting good circulation. Foods rich in fibre, antioxidants, and healthy fats can help keep arteries clear and reduce inflammation.

Leafy greens like spinach and kale, high in nitrates, are known to support healthy blood vessel function, while fatty fish such as salmon, mackerel, and sardines are packed with omega-3 fatty acids that help reduce triglycerides and inflammation.

Nuts, seeds, avocados, and whole grains provide fibre and healthy fats that benefit heart health, while berries and citrus fruits are excellent sources of antioxidants, which can help protect the artery walls from damage.

By incorporating these nutrient-rich foods into your diet, you can actively support artery health and circulation.