How to Strengthen a Circulatory System

The circulatory system is vital to good health. This system includes heart, arteries, capillaries and veins. Strengthening the circulatory system provides a healthier heart, lowers cholesterol and increases immunity. Some basic changes in lifestyle provide the key to strengthen your circulatory system.

Instructions

1. Stop smoking or breathing secondhand smoke. Consider an electronic air purifier if living with a smoker and dine in non-smoking areas.

2. Keep away from air pollution when possible. Air contaminants weaken the circulation system and contribute to lung and heart disease.

3. Watch your diet. Eating fruits, vegetables, grains and low fat foods with a minimum of cholesterol strengthens the circulatory system by keeping the veins open and clean.

4. Exercise up to 30 minutes daily. It's all right to have a five day program or every other day. Consistency keeps you on track.

5. Use salt in moderation or not at all. Read food labels for sodium content and keep track to limit salt consumption under 2,300 mg daily. With high blood pressure, it's necessary to keep the salt intake under 1,500 mg.

6. Stay away from stress. Proper sleep, relaxation and a good massage all help blood circulation.

Tips & Warnings

• The best exercise programs to strengthen a circulatory system include running or jogging, walking, swimming, biking and aerobics.

• Older people need to exercise in moderation. Find outside locations that have smooth surfaces or spend time walking at the mall. Stretch before physical activities to warm up the muscles.

• A good diet for strengthening your circulatory system includes at least 25 grams of fiber daily. Lower intake of both saturated and trans fats. Plan to eat fish, poultry and non-fatty meats.

• See your doctor before beginning your training if you're currently under doctor's care. Anyone with a history of heart problems or other illness needs to consult their doctor.