How Do I Improve My Cardiovascular System?


According to FitDay, improving the cardiovascular system can be done by cutting back on fats and sugars, eating healthy foods, exercising regularly and getting enough sleep. Good cardiovascular health is crucial for the body not just physically, but psychologically and emotionally as well.

Exercising regularly is one of the best ways to improve the cardiovascular system. Mary Ylisela for AZCentral points out that those who do regular aerobic exercise are 45 percent less likely to develop heart disease than those who do not exercise. Exercise increases blood circulation, builds the heart’s strength and also increases lung capacity. Because of the endorphins released during exercise, staying physically fit also boosts overall mood.

Eating a healthy diet is also key to cardiovascular improvement. According to FitDay, reducing the intake of sugars and fats lowers cholesterol and triglyceride levels and promotes heart health. An increase in the intake of whole grains, fruits, vegetables, olive oil and fish containing omega-3 fatty acids helps to decrease inflammation, increase HDL or "good" cholesterol and decrease blood pressure.

Sleep deprivation has been shown to raise blood pressure and heart rate, according to FitDay. People who get less than six hours of sleep per night have a 50 percent higher risk of heart disease than those who sleep longer.