“With a healthy heart, the beat goes on…” Take care of your heart and your heart is going to take care of all the other functions of your body. Cardiovascular strength basically determines the ability of one’s heart to send deoxygenated blood to lungs and oxygenated blood to all parts of the body to produce energy. The persons having high cardiovascular strength have high levels of energy, stamina and good immune system. Good cardiovascular strength is indicative of high level of oxygen consumption, low levels of blood pressure, stroke volume, low level of bad cholesterol, high level of good chAolesterol, cardiac output, ideal pulse rate and heartbeat. There are many essential components to improve your cardiovascular strength; some of them are as below:
1. Eat healthy food
Eating green leafy vegetables and proteins with low carbohydrate content enhances muscle production and level of haemoglobin in the body. Having fruits and vegetables fulfil all the requirements of vitamins and minerals which help in giving strength to the muscles of the heart. Having proper and balanced diet improves the health of the heart and increases metabolism of the body. As muscle metabolism rises, the flow of blood increases, stroke volume is improved, the level of white blood cells in blood improves (Ortiz et al., 2018).
2. Cardiovascular exercises
Physical activity in the form of Cardiovascular exercises helps in digesting bad cholesterol which sticks into the veins and arteries hampering blood flow from organs to heart and from heart to organs of the body. It helps in losing weight and improves the health of obese people. Cardiovascular exercises also tend to delay the ageing process and keep you fit and young! It prevents various cardiovascular diseases that occur in old age (Lee et al., 2018).
3. Be stress-free
Healthy mental health is just as important as physical health. Being stress-free makes your heart happy. Elevated levels of stress lead to secretion of stress hormones such as adrenaline and cortisol into blood, which after some extent of time, are also harmful to the body. Remaining in stress for a longer duration of time changes the blood clotting capacity of the heart, this may also lead to heart attack (Lind et al., 2018).
Hence, Healthy food, proper exercise and stress-free life is what you need for perfect cardiovascular strength. It reduces the risk of developing coronary heart diseases, lowers the chance of diabetes, stroke and heart attack. It keeps your body mass index in check and helps to develop greater resistance to illness and fatigue. “Your heart is your utmost treasure, keep it healthy and happy.”
Lind, L., Sundström, J., Ärnlöv, J. and Lampa, E. (2018). Impact of aging on the strength of cardiovascular risk factors: A longitudinal study over 40 years. Journal of the American Heart Association, 7(1).
Lee, D., Lavie, C., Sui, X. and Blair S. (2018). Muscular strength and cardiovascular and all-cause mortality in adults with Hypercholesterolemia: 2059 Board #2 June 1 9. Medicine & Science in Sports & Exercise. 50(5), 501.
Ortiz, M., Torrego, M., Barabash. A., Rubio, M.A., Larrad, A., Hernández, G., Moreno, C., González, M., Cabrera, R. and Matía, P. (2018). Dietary factors related to muscle strength in elderly patients with metabolic syndrome and high cardiovascular risk. Clinical Nutrition, 37(Suppl. 1), S262–S263.0