Vein and Artery Health

Vein and Artery Health by Emma Bennett

 

Keeping your veins and arteries healthy is crucial for your good health. Several factors affect the health of your veins and arteries including genetics, diet, and exercise.

By treating our vein health in a preventative way, we reduce the risk of needing medical procedures like varicose vein treatments.  

If you are concerned about the health of your veins and arteries, keep reading to learn more about how to use a balanced diet and exercise for preventative medicine.

What’s the Difference Between Veins and Arteries?

This is a common question. Veins and arteries serve two distinct purposes.

Arteries are the largest blood vessels we have in our bodies. They carry oxygenated blood away from the heart to provide essential oxygen to cells and tissues throughout your body. With poor diet and little exercise, arteries can become clogged with plaque which can lead to damaging heart attacks and strokes.

Once the oxygen has been delivered to the tissues throughout your body, veins are the blood vessels that transport the blood back to the lungs to be re-oxygenated. A problem many inactive people face when it comes to their veins is that the veins weaken and are unable to transport blood back up the body to the lungs and heart.

 

Nutrients for Vein and Artery Health

One of the easiest ways to keep your veins and arteries healthy is to think of food as medicine. You can think of a healthy, preventative diet as one that’s full of fruits, vegetables, and healthy fats. For each meal, you want to have a plate full of colorful food rather than “brown food.” Steering away from foods that are fried, high in sugar, and high in saturated fats will help you on your journey to healthy veins and arteries.

 

When it comes to specific nutrients, you should incorporate plenty of these into your diet:

Omega-3’s

Omega-3 fatty acids have tons of benefits. Omega-3s are a type of healthy unsaturated fat that’s actually really good for your cardiovascular health. Foods that are rich in omega-3’s include salmon, trout, walnuts, and chia seeds.

Vitamin C

 

Vitamin C is an underrated antioxidant. It’s readily available in tons of foods like citrus fruits, dark leafy greens, cauliflower, and broccoli. Vitamin C helps protect your cardiovascular system from free radical toxins. It also helps your body form collagen, a protein that keeps your artery and vein walls strong.

Fiber

Fiber is best known for helping you feel full after a meal, but it can also help protect your artery and vein health. Plenty of dietary fiber helps with your cardiovascular health and can help prevent the development of atherosclerosis which is a hardening of the arterial walls. Harder arterial walls mean they’re more likely to become damaged during normal and heightened levels of pressure from your heart pumping blood. The good news is, plenty of foods with vitamin C are also high in fiber.

 

Physical Activity

 

Exercise is crucial for maintaining your veins’ and arteries’ health. You don’t need to be running 10 miles a day to keep your cardiovascular system healthy; even light walks each day can act as preventative maintenance to bad cholesterol buildup in your arteries.

There are two types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is bad, and HDL is good.

Not exercising promotes the buildup of LDL in your arteries which can lead to atherosclerosis. Regular exercise not only removes LDL from your system but also increases your HDL levels.

Like practicing your stretching makes your muscles more flexible, getting your heart rate up for 40-60 minutes each day helps keep your arteries and veins flexible. Those flexible blood vessels can more easily dilate and expand based on your body’s demand.

The right kind of cardiovascular exercise can also help strengthen your calf muscles which are crucial for getting blood back up the legs and to the heart.

With a combination of a balanced diet and regular exercise, you will help prevent problems like artery wall hardening and varicose veins. In addition to healthier blood vessels, you’ll find your overall health improves when you maintain a balanced diet with regular exercising, leading to a happier you.

 

Emma Bennett has been blogging for over a year now. Blogging has opened a world of opportunities for her. She previously worked with KicksUSA as an outreach coordinator, and now freelances at her own leisure. She is in the process of launching her very own blog that highlights fashion styles and advice on upping your social media game.