New Year, New You: 5 Resolutions for Better Vascular Health

A fresh, new year has arrived, and with it, many people feel an infusion of fresh, new energy to make long-desired changes, reach for new heights, or simply “get back on track.”  

Many New Year’s resolutions and goals — from sustainable weight loss and cleaner eating to smoking cessation and abstaining from alcohol beyond “dry” January — revolve around improved well-being and long-term health.  

At Advanced Vascular Surgery, we can think of no better New Year’s resolution than that of striving for better vascular health. Improved vascular health supports improved energy and wellness, a better quality of life, and greater longevity. Here’s how to make it happen. 

1. Lose excess weight 

Carrying excess body weight — whether it’s 15 or 50 pounds — places extra stress and strain on your entire cardiovascular system, including your heart, arteries, and veins. It also leaves you more likely to develop major risk factors for vascular disease, including:

• High blood pressure levels
• Chronic systemic inflammation
• Unhealthy cholesterol levels  
• Insulin resistance (prediabetes)

Losing excess weight in a safe, sustainable way through dietary changes and increased physical activity (see below) can help prevent or improve hypertension, atherosclerosis, peripheral artery disease (PAD), chronic venous insufficiency (CVI), and varicose veins. 

You don’t need to reach your “ideal” weight to benefit, either; even shedding just 5-10% of your total weight (13-26 pounds if you weigh 260 pounds) can have a significant positive effect on your vascular health.   

2. Clean up your daily diet 

You are what you eat in every sense — and that means the health of your arteries and veins is directly tied to the health of your diet. In addition to managing your caloric intake to keep your weight in check, you should:

• Drink plenty of water throughout the day
• Center your diet on whole, unprocessed foods
• Limit your intake of sodium and saturated fats
• Reduce your consumption of added sugars

A vascular-friendly eating plan, like the DASH diet or the Mediterranean diet, focuses on whole grains, leafy greens and other vegetables, berries and other fruits, nuts and seeds, legumes, and fatty fish such as salmon — while strictly limiting sodium, saturated fats, and added sugars.  

Such dietary patterns are proven to help normalize high blood pressure and cholesterol levels, while a well-hydrated body is more likely to have thinner blood that circulates more easily and is less likely to clot.

3. Get your body moving

Regular exercise is an essential component of long-term weight control. When you “get moving,” your blood gets moving, too, making physical activity a key support of optimal circulation. Aside from dedicated daily workouts, we encourage you to:

• Avoid sitting for more than an hour at a time
• Move frequently if your job keeps you on your feet
• Take a few short, brisk walks throughout the day

In addition, aim for at least 150 minutes of moderate aerobic activity per week, such as brisk walking, running, cycling, dancing, or swimming. That’s a 30-minute cardio workout, five days a week, to get started. As your fitness improves, you’ll be able to handle longer workouts. 

4. Ditch unhealthy habits 

Smoking damages blood vessel linings and accelerates plaque buildup, making it one of the fastest routes to vascular damage and poor cardiovascular health. If you smoke or vape, quitting is the best thing you can do for your vascular health — and the one action with the most immediate benefits.

We also recommend limiting your intake of alcohol, which contributes to easy weight gain as well as dehydrated blood that’s thicker, stickier, and more susceptible to clotting. 

If being stressed is your norm, it’s time to become more mindful. Like smoking and drinking, stress is a major risk factor for vascular damage and disease. Improve your stress management with exercise, restful sleep, time spent in nature or with friends, yoga, meditation, talk therapy, or an enjoyable hobby. 

5. Manage your numbers

Know your current “heart health numbers,” or your blood pressure reading, fasting blood lipid levels (i.e., HDL, LDL, and total cholesterol, triglycerides), and fasting blood glucose (blood sugar) numbers. 

These are key indicators of vascular health at any age, and keeping them within a healthy or normal range is one of the most effective ways to support sustained vascular wellness. Likewise, early detection of hypertension, high cholesterol, or diabetes through screenings allows for timely interventions that can halt or even partially reverse early vascular damage.

Ready for a healthier start to the new year? We’re here to help. Schedule your visit with our expert team at Advanced Vascular Surgery in Kalamazoo, Allegan, Battle Creek, Coldwater, Sturgis, or Three Rivers, Michigan, today.