How to Improve Cardiovascular System

Cardiovascular problems are the number one killer of American adults. Individuals with poor cardiovascular health experience significantly lower quality of life and lifespan. Just about anyone can take steps to improve his cardiovascular system. No matter what an individual's fitness level or health status, the human cardiovascular system is an amazing organism capable of improving and becoming healthier as a result of positive lifestyle changes.

Things You'll Need

• Cardio exercise equipment (at home or at gym)
• Whole grains
• Fruits and vegetables
• Daily multivitamin
• Low-fat proteins
• 1 to 2 servings of red wine a day

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Instructions

• 1

  Get plenty of exercise.

  Like the hamstrings and biceps, the human heart is a muscle. The more you use it, the stronger it gets. Although participating in high-intensity activities like vigorous biking, jogging, roller blading or brisk walking is optimum for cardiovascular health, the American Heart Association states that including even 30 minutes of daily moderate-intensity activities such as walking and swimming can greatly improve cardiovascular health and strengthen the heart.

• 2

  Eat a healthy, well-balanced diet.

  Eating a low-fat, low-salt, high-fiber diet is integral for cardiovascular health. Overweight or unhealthy individuals who want to improve their cardiovascular health should eat plenty of low-fat proteins, whole grains and fruits and vegetables. Eating a well-balanced diet ensures the heart is getting enough vitamins and minerals.

  Consuming foods high in sugars, trans and saturated fats and cholesterol can result in hypertension, coronary heart disease and other cardiovascular problems.

• 3

  Quit smoking.

  Smoking can severely damage the cardiovascular system because it increases the risk of cardiovascular conditions such as blood clots, stroke and hypertension. In addition, smoking decreases an individual's ability to exercise due to lung damage, meaning smokers are less likely than non-smokers to get enough exercise.

  Individuals who want to improve their cardiovascular health must quit smoking. Everyone should limit their exposure to secondhand smoke.

• 4

  Avoid excessive alcohol consumption.

  Drinking too much alcohol increases the chances of cardiomyopathy, coronary heart disease, stroke and hypertension.

  However, according to the Journal of the American College of Cardiology, drinking one 5-ounce glass of red wine for women and two 5-ounce glasses of red wine for men appears to protect the heart from cardiovascular disease. Because it is the tannins in red wine that offer cardiovascular protection, make sure to ensure that any red wine you choose has tannins.