Your cardiovascular system works tirelessly every day to keep you moving, thinking, and living your life to the fullest. Yet many people don’t realize just how much this critical system affects their overall well-being.
Cardiovascular diseases, including stroke and heart disease, are the leading cause of death in the United States [1]. But the good news is most heart and vascular conditions can be prevented or managed with healthy choices, habits, and regular care.
By learning more about your cardiovascular and vascular health, you can take proactive steps to strengthen your improve your health.
What is cardiovascular health?
Cardiovascular health refers to the overall functioning of your circulatory system, which includes your blood vessels and heart. The vascular system consists of your blood vessels – veins and arteries. When your arteries and veins are healthy, blood flows freely throughout your body. It delivers oxygen, nutrients, and other critical substances to your cells and organs. Your cardiovascular system also transports carbon dioxide and other waste away for your body to dispose of.
The condition of your blood vessels impacts how efficiently your heart can pump blood. If your arteries become stiff, narrowed, or blocked by plaque buildup, your heart must work harder. These situations can increase your risk for high blood pressure, heart attack, or stroke.
Why your cardiovascular health matters
Your cardiovascular health directly impacts your heart and overall health and wellness. A healthy cardiovascular system is strong, flexible, and efficient. It helps you regulate your blood pressure and ensure your body receives what it needs during exercise and at rest.
A healthy cardiovascular system reduces your risk of:
- Heart attacks
- Strokes
- Atherosclerosis
- Heart failure
- Peripheral artery disease
Maintaining a healthy cardiovascular system can also support your brain health, kidney function, and energy levels, so you feel your best.
There are many types of cardiovascular and vascular diseases. Some impact your arteries, which carry oxygenated blood away from your heart to the rest of your body. Some impact your veins, which carry deoxygenated blood from areas of your body back to your heart. Problems may only occur in specific areas of your body.
If your arteries or veins narrow, have buildup of plaque, or get blocked, your blood can’t flow properly through the area. As a result, your heart will work harder than it should and the impacted areas of your body may not receive the nutrients they need.
Understanding cardiovascular disease and prevention
Common vascular diseases
Some of the most common cardiovascular conditions include:
- High blood pressure or hypertension: which happens when the force of the blood pushing against artery walls is consistently too high
- Coronary artery disease (CAD): a narrowing or blockage of the coronary arteries that often develops over time due to plaque buildup (called atherosclerosis) within the artery walls
- Peripheral artery disease (PAD): a narrowing of arteries in the legs or arms
- Carotid artery disease: occurs when the carotid arteries, which carry blood to the brain, become blocked or narrowed
- An aneurysm: an abnormal bulge in a blood vessel wall. The most common type is an aortic aneurysm, which involves the main blood vessel leaving the heart
- Deep vein thrombosis (DVT): a blood clot in a deep vein
- Pulmonary embolism: a blood clot that breaks free from a vein and moves to your lungs.
- Venous insufficiency: occurs when there is a blockage in a vein or the valves don’t work properly, as a result you can get swelling, varicose veins, pain, itching, and even ulcers
Cardiovascular disease risk factors
Cardiovascular disease can impact anyone. Not all cardiovascular conditions have known causes, and some risk factors, like age and family history, can’t be changed.
That said, there are many ways to reduce your risk, such as eating a well-balanced diet, not smoking, and exercising regularly.
Some common risk factors for cardiovascular disease includes:
- High blood pressure
- High cholesterol
- Diabetes
- Smoking or history of smoking
- Being overweight
- Living a sedentary lifestyle
- Having a family history of heart disease or cardiovascular issues
- Age 55 or older (for men) or postmenopausal (for women)
Symptoms of cardiovascular disease to watch for
Symptoms of cardiovascular disease vary depending on the type of condition. Additionally, many types of cardiovascular disease develop silently.
Regular annual physical exams can help identify silent problems before they become serious, allowing you and your doctor to work together to develop a plan to help you manage or reduce your risk factors.
Here are some warning signs to watch for:
- Chest pain, discomfort, or pressure
- Shortness of breath
- Heart palpitations, such as rapid or irregular heartbeat
- Pain, numbness, weakness, or coldness in legs or arms
- Swelling in the feet or ankles
- Fatigue or dizziness
If you experience symptoms, you’ll want to talk to your primary care physician or advanced practice provider, who may refer you to a vascular specialist for further evaluation and treatment. (For emergencies, call 911 or go to your nearest emergency facility.)
Knowing Key Health Numbers
Knowing and understanding your key health numbers gives you insight into your cardiovascular risk and overall health. These include your:
- Blood pressure
- Cholesterol levels (LDL, HDL, total)
- Blood sugar (A1C)
- Body mass index (BMI)
It’s important to discuss your health numbers and any concerns about them with your doctor. Monitoring these numbers over time will help you and your healthcare provider assess the health of your cardiovascular system. So you can take appropriate actions to reduce your risk or manage any symptoms as needed.
5 Lifestyle habits to improve your cardiovascular health
You can make a big impact on your cardiovascular health and wellness with a few everyday habits. But it can take time and consistent action to turn new actions into healthy lifestyle habits.
Many people find they have the most success when they make one or two small changes at first. Then, they build on those steps as the changes become habits. The goal is to incorporate healthy lifetime habits. Making lots of big changes all at once can be overwhelming, leading to frustration.
Consider talking with your doctor about what types of small changes may have the biggest impact on your cardiovascular health and wellness.
Here are six lifestyle changes that can help you strengthen your cardiovascular health.
- Stay active — Aim for at least 150 minutes of moderate exercise per week or 30 to 60 minutes of daily activity. If you currently lead a sedentary lifestyle, increase your physical activity level gradually. Doing too much too soon can lead to pain, injury, and discouragement. Find activities you enjoy so you’ll be more motivated to do it consistently.
- Eat heart-healthy foods — Focus on fruits, vegetables, lean proteins, beans, and whole grains. Reduce added sugars, salt, saturated and trans fats, and overly processed foods.
- Quit smoking — This is one of the most powerful ways to impact your vascular health. Talk with your doctor about resources that may be available to you to help you stop.
- Get enough sleep regularly — Your sleep health is important for your overall wellness and your cardiovascular health [2]. Aim for at least 7 hours per night. If you struggle to fall asleep or stay asleep, talk with your doctor.
- Manage stress — Chronic stress can impact your blood pressure and heart rhythm. There are many strategies that can help you reduce your stress levels. Explore different options to see what works best for you. For instance, take five minutes (or more) to stand outside and focus on the sounds of nature around you. Start and/or end your day with five (or more) minutes of gentle stretching or breathing exercises. Make time to listen to your favorite music, draw, or other activity you enjoy. Keep a journal. Incorporate the strategies into your daily routine.
Take charge of your cardiovascular health
Your cardiovascular system works hard for you, so it’s essential to take care of it. You can take action to prevent or manage cardiovascular diseases and improve your heart health.
Galen’s vascular specialists can work with you to create a customized approach to help manage your vascular health and find the right answers for you. Learn more about Galen Vascular Surgery or call us at (423) 702-9218.
Galen Vascular Surgery Team
Frequently Asked Questions about cardiovascular health
What causes cardiovascular health problems?
Cardiovascular disease often develops due to a combination of lifestyle factors, like poor diet, inactivity, or smoking, and genetic predisposition. Over time, these factors can damage blood vessels, leading to plaque buildup, high blood pressure, and reduced circulation.
How do you improve your cardiovascular age?
Your cardiovascular age considers the condition of your heart, veins, and arteries compared to your actual age. You can lower your cardiovascular age by:
- Exercising regularly
- Eating a well-balanced healthy diet high in fiber and low in saturated fats
- Reducing your intake of salt and added sugars
- Quitting smoking
- Managing stress
- Managing blood pressure and cholesterol with your doctor’s help
What is a vascular specialist?
A vascular specialist is a doctor who diagnoses and treats diseases affecting the blood vessels. They can perform noninvasive tests, recommend treatment options, prescribe medications, and help you develop a personalized plan to address any problems or concerns about your cardiovascular health.
Sources
- American Heart Association. (January 17, 2025). Heart disease remains leading cause of death as key health risk factors continue to rise. https://newsroom.heart.org/news/heart-disease-remains-leading-cause-of-death-as-key-health-risk-factors-continue-to-rise (Accessed November 2025)
- Nagai, M., Hoshide, S., and Kario, K. Sleep duration as a risk factor for cardiovascular disease — A review of the recent literature. Curr Cardiol Rev. 2010 Feb: 6(1): 54-61. doi: 10.2174/157340310790231635. PMID: 21286279; PMCID: PMC2845795. https://pmc.ncbi.nlm.nih.gov/articles/PMC2845795/#sec3 (Accessed November 2025)