Our heart is the powerhouse of our body, and its health plays a crucial role in how energetic, active, and happy we feel every day. Yet, with today’s fast-paced and mostly sedentary lifestyles, vascular diseases are becoming alarmingly common.

While medical science has advanced by leaps and bounds, with cutting-edge treatments and surgical options, the simplest and often most powerful tool for a healthy heart lies in our daily choices.

Dr. Dinesh Mittal, a renowned Cardiothoracic and vascular surgeon, firmly believes that prevention is better than a cure. He says, “People can reduce some risk factors for heart disease by eating a healthy diet, exercising, not smoking, getting enough sleep, and maintaining a healthy weight.”

In this blog, we’ll explore easy, practical lifestyle changes for vascular health—and maybe even help you avoid the need for surgery altogether. Let’s dive in!

Understanding the Connection between Lifestyle Choices and Vascular Disease

Today, cardiovascular problems have become a leading cause of considerable health disability and untimely deaths across the world. Various lifestyle factors are now contributing to an exponential rise in vascular diseases. Let’s discuss the impact that some of these lifestyle choices can have on vascular health.

Lack of sleep

A chronic lack of sleep or insomnia, if left unaddressed, can eventually lead to heart-related ailments. As per MedicalNewsToday, individuals who have insomnia have a 53% greater risk of dying from a heart-related ailment than healthy people.

Sleeplessness can lead to chronic health problems like high blood pressure, obesity, and diabetes, all of which negatively impact vascular health. Besides, insufficient sleep is considered a contributing factor towards fluctuating hormonal levels and inflammation in the body.

Inactivity

Globally, sedentary lifestyles contribute significantly to cardiovascular disabilities and deaths. According to a 2021 estimate, about 0.397 cardiovascular deaths were caused by inactive lifestyles.

A lack of movement or a sedentary lifestyle can cause problems with blood flow and circulation, which in turn can lead to reduced arterial function and an increased risk of blood clots. This can contribute to the development of coronary artery disease and even heart failure.

Furthermore, a sedentary lifestyle can lead to elevated levels of bad cholesterol that further contribute to developing vascular disease. Hence, cholesterol control and vascular disease are interconnected.

Also, inactivity can lead to high blood pressure, which, if not controlled, can damage the arteries and veins and become a significant risk factor for developing vascular disease. Managing blood pressure for vascular health is equally vital for people at risk of vascular diseases.

Unhealthy eating habits

Poor diet is attributed to hypertensive vascular disease, and globally, about 30% of all cardiovascular deaths are caused due to poor eating habits.

A diet high in sodium, added sugars, and trans fats can contribute to the formation of plaque deposits on the arterial walls. Over time, this buildup can constrict and stiffen the arteries, reducing the delivery of oxygen and obstructing blood flow, eventually causing a stroke and heart attack.

Dr Dinesh Mittal says that “Our food habits directly affect our heart health. Avoiding sugars, oily and processed foods, and eating cleaner, balanced meals are the need of the hour.”

Smoking

As per estimates, each year, around 3 million deaths across the world are caused due to smoking-related heart ailments.

Smoking or inhaling nicotine can severely damage cardiovascular health. Smoking can cause narrowing of blood vessels, Atherosclerosis or plaque buildup, increased risk of blood clots, high blood pressure, and increased heart rate. All these conditions can overwhelm the vascular system.

Chronic stress

Prolonged stress can lead to hypertension and imbalances in the body’s natural functional systems, such as inflammation in the blood vessels. This inflammation reduces the heart’s ability to pump blood efficiently and causes irregular heartbeats. 

Adopting Lifestyle Changes for Vascular Health

Embracing lifestyle changes for vascular health is imperative, especially if you’re someone looking to prevent vascular surgery. Let’s briefly explore various lifestyle modifications for preventing vascular disease.

1. Maintaining a regular sleep cycle

Sleep deprivation is detrimental not only to the vascular system but our overall well-being. We recommend getting at least 7 to 8 hours of uninterrupted sleep, waking up and going to sleep at the same time every day, even on weekends and holidays. Also, maintaining a sleep hygiene routine, such as sleeping in a dark, quiet room, switching off digital devices at least an hour before bedtime, and having your last meal of the day at least 4 hours before sleep, can go a long way in improving your sleep quality. 

2. Changing Dietary Patterns

Changing your food habits is one of the most significant changes you can make if you’re looking to prevent vascular surgery. A balanced and healthy diet can significantly reduce plaque buildup and improve blood circulation, which in turn helps prevent vascular problems. 

Besides, following a healthy diet for vascular health consisting of fruits, vegetables, nuts, seeds, and whole grains can also help reduce cholesterol levels, consequently preventing Atherosclerosis and vascular disease.

Furthermore, making positive changes in your dietary habits also helps with weight management. Avoiding processed foods, sugars, salt, and fatty meats can help with obesity, which in turn helps manage blood pressure and support vascular health.

3. Leading an Active Lifestyle

Exercise and the prevention of vascular disease are correlated. Regular aerobic exercise, combined with muscle strength training, can improve blood circulation, prevent plaque buildup in blood vessels, and strengthen the muscles of vascular organs.

Furthermore, regular exercise also helps in combating a slew of related health problems, such as high blood pressure, cholesterol issues, diabetes, and obesity, which are significant health risks in developing cardiovascular disease.

4. Smoking Cessation for Vascular Health

Smoking is perhaps one of the most significant health risks facing humanity today. Tobacco smoke contains several harmful compounds, including nicotine, that not only damage the vascular system but also affect organs throughout the body. Consuming tobacco through smoking, vaping, or even chewing can cause endothelial degeneration, stiffening of blood vessels, and generalised inflammation. Besides, years of chain smoking can lead to high blood pressure, respiratory diseases, and other health anomalies. All these factors can severely damage not only your vascular health but overall vitality. Hence, quitting smoking is one of the best things you can do for your overall health.

5. Adopting Stress Mitigating Practices

Stress in daily life is inevitable. But the problem begins when this stress becomes chronic to the point that it starts affecting our physical and mental well-being. In the preceding section, we have already noted the effects of chronic stress on the vascular system.

Engaging in regular exercise, maintaining positive social connections, practicing meditation, yoga, and deep breathing can help lower stress-induced elevated cortisol levels, which in turn contribute to the prevention of vascular disease.

When to Consult a Doctor?

Although adopting these lifestyle changes can positively impact vascular health and help prevent the need for vascular surgery, there are instances where following a medically supervised treatment protocol, which may include vascular surgery, becomes necessary. Below are some such cases in point, where medical intervention is warranted.

• You are genetically predisposed to vascular diseases: Some individuals are born with genetic combinations that can predispose them towards developing high blood pressure, unusually high levels of cholesterol, and weight gain. All these factors serve as precursors to the development of vascular disease.

• Environmental factors: Vascular diseases can develop and progress in the presence of adverse environmental factors. Prolonged or chronic exposure to air pollution and climate change can lead to adverse health effects, including oxidative stress, increased inflammation, and fluctuations in blood pressure, all of which contribute to the development of cardiovascular disease.
• Severe coronary blockages: Sometimes, a vascular condition progresses to such an extent that lifestyle modifications no longer work, and a vascular surgery intervention becomes necessary. Surgery becomes inevitable in severe coronary blockages, where doctors need to operate to repair damaged blood vessels and restore blood flow. 

Lifestyle changes can be effective in cases of early vascular disease diagnosis, such as in the early stages of peripheral vascular disease. In such a scenario, lifestyle modifications can be used as an adjunct to comprehensive treatment under the supervision of a cardiovascular specialist. 

Here’s what some of Dr. Mittal’s patients had to say about combining lifestyle changes with expert care:

“I was suffering from Atherosclerosis with a considerable amount of plaque buildup. I consulted Dr. Mittal, who then outlined a comprehensive treatment plan. Today, after 4 years of undergoing aggressive medical therapy and embracing lifestyle modifications, my plaque buildup has reduced by about 55%. Thanks to Dr Mittal’s advice and treatment, I’m more aware and empowered to deal with my condition.”

Another patient of Dr Mittal shares,

“I’m in my mid-forties and consider myself healthy. But, one night, I could not sleep well as I felt tightness in my chest and pain in my arm. I was scared, and the subsequent morning, I booked a consultation with Dr. Dinesh Mittal, who diagnosed me with early signs of coronary artery disease. He calmly helped me understand how bringing about simple lifestyle changes, coupled with medicines, can help improve my condition.” Today, after 18 months of abiding by his treatment protocol and inculcating some lifestyle modifications, I feel much healthier than ever before.”

Looking Ahead

Lifestyle modifications can go a long way in preventing and reducing the risk of developing vascular diseases. But, as a vascular condition progresses, its reversal becomes difficult. In such a scenario, medical intervention becomes necessary and may even require vascular surgery in some cases. 

FAQs

1. What is the main reason for developing vascular disease?

Fat gets deposited in blood vessels, most often in arteries. Over time, these fatty deposits can partially or entirely block the blood vessels, thereby reducing blood circulation. This condition is called Atherosclerosis, which is the leading cause of vascular disease.

Over time, these fatty deposits can partially or entirely block the blood vessels, thereby reducing blood circulation. This condition is called Atherosclerosis, which is the leading cause of vascular disease.

2. What habits can damage your vascular health?

Habits like consuming processed sugar, lack of physical activity, taking painkillers more often, poor oral hygiene, smoking, and even neglecting mental health can damage vascular health.

3. How do blood pressure problems affect vascular health?

High blood pressure or hypertension can damage the blood vessels. Over time, the artery walls lose their elasticity and become stiff, which reduces blood flow and oxygen to various organs in the body, including the heart, kidneys, and brain. Uncontrolled high blood pressure can eventually lead to life-threatening vascular conditions such as stroke, heart failure, and heart attacks. Hence, managing blood pressure for vascular health is necessary.

4. Which exercise forms are suitable for preventing vascular disease?

Aerobic forms of exercise, such as brisk walking, running, cycling, and swimming, are suitable for maintaining vascular health. Other forms of exercise, such as yoga and strength training, are also beneficial in preventing vascular diseases. These exercises help maintain the health of veins and arteries, enhance blood circulation, and strengthen the heart.

5. How does smoking affect vascular health?

Smoking can lead to the narrowing and thickening of blood vessel walls. Moreover, there is a significant buildup of plaque along the arterial walls. This can lead to vascular problems. Inhaling nicotine can limit blood flow by constricting the blood vessels, while carbon monoxide reduces the oxygen supply through the blood vessels, thereby further aggravating vascular problems. Hence, smoking cessation and vascular health go hand in hand.

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