Salutaris

A strong and efficient cardiovascular system reduces the risk of heart disease, stroke, hypertension, and other chronic conditions, while also supporting better energy levels, cognitive function, and emotional well-being. To develop and maintain cardiovascular health, a combination of regular activity, healthy eating, stress management, and lifestyle moderation is essential.

Daily and Weekly Actions to Support Cardiovascular Health

1. Engage in Regular Physical Activity

Physical exercise is perhaps the single most powerful tool for enhancing cardiovascular health. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, cycling, or swimming. Alternatively, 75 minutes of vigorous activity, like running or high-intensity interval training (HIIT), is also beneficial See our other articles relating to how to develop your HIIT program.

For most people, this translates to about 30 minutes of moderate activity five days a week. Additionally, two days of strength training can improve muscle mass and support metabolic health, indirectly benefiting the heart.

2. Eat a Heart-Healthy Diet

The foods you eat have a direct impact on cardiovascular health. A Mediterranean-style diet, rich in vegetables, fruits, whole grains, lean proteins (especially fish), legumes, nuts, and olive oil, has been shown to significantly reduce the risk of cardiovascular disease.

Key dietary practices include:

• Limiting saturated and trans fats, which can raise Low Density Lipoproteins (cholesterol).
• Reducing sodium intake, which helps maintain healthy blood pressure.
• Avoiding added sugars and processed foods, which can contribute to obesity and insulin resistance.
• Staying hydrated by drinking plenty of water and limiting sugary or caffeinated beverages.

3. Manage Stress and Sleep

Chronic stress and poor sleep are major contributors to heart disease. Daily stress management techniques—such as mindfulness, deep breathing, or journaling—can lower blood pressure and reduce harmful hormones like cortisol.

Equally important is getting 7–9 hours of quality sleep per night, as poor sleep has been linked to hypertension, arrhythmias, and heart attacks. We have several articles on how to improve your sleep on this site.

4. Avoid Tobacco and Limit Alcohol

Smoking is one of the most damaging habits for cardiovascular health. It damages the lining of arteries, reduces oxygen in the blood, and increases blood pressure and heart rate. Complete cessation of tobacco use is crucial.

Moderate alcohol consumption may have some cardiovascular benefits, but excessive drinking increases blood pressure, contributes to arrhythmias, and raises triglyceride levels. The best approach is moderation or abstinence, as alcohol provides no biological or cognitive benefits to our bodies.

What to Avoid for Optimal Cardiovascular Health

In addition to adopting healthy behaviours, it is equally important to identify and avoid habits that harm the cardiovascular system:

• Sedentary lifestyle: Prolonged sitting is linked to higher risks of heart disease, even for those who exercise. Incorporate movement throughout the day—stand, stretch, and walk every hour if possible.
• Unmanaged high stress: Chronic psychological stress can lead to inflammation and arterial damage. Prioritising mental health is vital.
• Poor dietary habits: Excess consumption of fast food, sugary drinks, ultra-processed foods, any cured/processed meats and snacks can rapidly deteriorate heart health.
• Overeating and obesity: Carrying excess body weight, especially around the abdomen, puts strain on the heart and increases the risk of cardiovascular diseases.

The Risks of Overexertion

While regular physical activity is key to a healthy heart, too much exercise, or exercising without proper rest, can be harmful—particularly in individuals with underlying heart conditions or those new to fitness.

Signs of overexertion include:

• Chest pain or tightness
• Shortness of breath beyond normal effort
• Dizziness or fainting
• Irregular heart rhythms
• Unusual fatigue or poor recovery

High-intensity exercise, such as marathon training or excessive endurance sports, may cause temporary heart strain or even promote structural changes in the heart if not balanced with rest and recovery. It’s essential to listen to your body and consult with a healthcare professional, especially before beginning a new or intense fitness program.

Conclusion

Cardiovascular health is not something to take for granted. It requires a balanced approach to physical activity, a nutrient-dense diet, effective stress management, and avoidance of harmful behaviours like smoking and poor diet. While it’s important to stay active, recognising the signs of overexertion and incorporating rest is just as critical. With consistency and care, developing and maintaining a healthy cardiovascular system is achievable at any age—and the benefits extend well beyond just a healthy heart.

Image by Freepik