Five tips to support a healthy cardiovascular system

Dr. William Johnson, MD, FRCSC, is Division Head of Vascular Surgery and a vascular surgeon at William Osler Health System. He provides specialized care for patients with diseases of the arteries and veins at Brampton Civic Hospital and Etobicoke General Hospital.

Your vascular system, a network of arteries and veins, plays a vital role in delivering blood, oxygen and nutrients throughout your body. When blood vessels become narrowed, weakened or blocked, the risk of serious conditions can increase. William Osler Health System vascular surgeon, Dr. William Johnson, shares five ways to help keep your blood vessels healthy:

Know your numbers

High blood pressure, high cholesterol and high blood sugar often have no warning signs, but they can significantly increase your risk of vascular disease. Regular health check-ups can help identify problems early, when they are often easier to manage.

Quit smoking or vaping. Better yet, don’t start.

Smoking is one of the strongest risk factors for vascular disease. Smoking and vaping can damage blood vessels, speed up plaque buildup and increase the risk of aneurysms. Quitting smoking at any age can improve your vascular health and reduce your risk of serious complications.

Live life actively! Or keep moving

Regular physical activity helps improve circulation, lower blood pressure and maintain a healthy weight. Aim for at least 150 minutes of moderate activity each week, such as brisk walking, cycling, swimming or other activities you enjoy.

Eat for a healthy heart and blood vessels

A heart-healthy diet can help protect your blood vessels and reduce risk of vascular disease. Choose vegetables, fruits, whole grains, lean protein sources, and healthy fats. Limit salt, sugary foods and highly processed foods whenever possible.

Ask your doctor about screening for abdominal aortic aneurysm

An abdominal aortic aneurysm (AAA) can develop without symptoms and may become life-threatening if it ruptures. Screening is quick, painless and non-invasive, using a simple ultrasound test. The Canadian Society for Vascular Surgery recommends a onetime AAA screening for men between the ages of 65 and 80. Women aged 65 years and older with risk factors such as smoking or cardiovascular disease may also benefit from screening. Speak with your primary care provider to learn whether screening is right for you.