Five ways to help keep your vascular system healthy

27th September 2018 by Daryll Baker0
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Heart disease is one of the leading causes of death. It is vital we adopt healthy habits to keep our vascular system healthy to help protect our heart and keep it strong.

Some simple lifestyle changes can go a long way in maintaining good vascular health. Take a look at the following five ways to keep your vascular system healthy.

1- Get active

One of the most effective ways to improve our vascular systems is to take regular exercise. Make it your goal to get a minimum of 30 minutes of exercise most days of the week to get the blood circulating round the body and the heart pumping.

Regular exercise such as walking or jogging helps improve the circulation in your legs, promoting the growth of new blood vessels.

2- Have a healthy, well-balanced diet

Replace sugary or fatty snacks with healthier options like pieces of fruit. Opt for fresh food instead of processed meals that loaded with salt. Eat the recommended five portions of fruit and veg each day and regularly consume oily fish.

3- Stop smoking

It’s never too late to stop smoking, which is a major cause of cardiovascular disease and causes approximately one in every four deaths. Giving up smoking is one of the best things you can do to improve your vascular health and keep your circulatory system and heart healthy.

4- Maintain a healthy weight

Being overweight significantly increases your risk of stroke, diabetes and heart disease. Losing even a little weight and maintaining a healthy weight can greatly improve your vascular health, give your heart function a boost, improve metabolism and lower blood pressure.

5- Keep iron levels balanced

Iron is a vital mineral for our circulatory system as it is needed to make haemoglobin, a primary component of red blood cells, which is required to carry oxygen. Consuming foods that are rich in iron such as spinach and red meat, can help our bodies have the iron they need. However, it is important not to consume too much iron, which can have a negative impact on the cardiovascular system.

It is advisable to talk to a doctor before you start taking iron supplements or embark on an iron-rich diet.

If you have concerns about vein disorders and would like to talk to a specialist in vascular health, get in contact with the Vascular Consultancy.


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Daryll Baker is a Consultant Vascular Surgeon at the Royal Free Hospital London and Clinical Lead for North Central Region Vascular Services.

He read Medicine at Oxford University and trained in Vascular Surgery in Nottingham, London and Edinburgh. He obtained his research PhD from the University of Wales.

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