Do you have chest pain, shortness of breath or headaches? Do you have an increased risk of a heart attack? Then read this article to learn how to improve blood circulation and reduce the risk of a heart attack.

Increase physical activity

Go for walks regularly. If you walk after eating, you will have better blood flow and you will also support healthy digestion. It is recommended to walk at least 30 minutes a day.

Try to practice whenever possible. All exercise and physical activity improve your blood circulation. You should do strength training, but also aerobic exercise. :

Aerobic exercise – swimming, cycling, running, team sports, etc. Aerobic activity supports heart and blood vessel health.

Strengthening. When you strengthen (lift dumbbells), you have stronger muscles, which also strengthens the cardiovascular system.

Get up every hour and exercise for 3-5 minutes. If you work at your desk all day and don’t have time to walk around, you should get up every hour and practice for a bit. Roll your hands, touch your toes, step your feet forward, or take a short jump.

Get a massage. Massage and exercise support blood circulation by directly stimulating soft tissues. Many studies have confirmed that massage also speeds healing.

Lift your legs. Elevating your legs will help you relax and also improve blood circulation. It also reduces the risk of varicose veins, which cause high blood pressure and prolonged standing.

Lifestyle Change

Eat healthy and avoid junk food. Eat plenty of fruits, vegetables, whole grains, protein, and healthy fats (fish, olive oil, nuts, seeds). Don’t eat processed foods, anything sweet or anything greasy.

Follow the drinking rules. You have to be careful not to drink enough water, otherwise you will not have enough energy and your organs will not function properly. You don’t have to drink gallons of water every day, but you should drink every time you’re thirsty. Drink warm water – cold water constricts blood vessels.

stop drinking coffee If you can’t live without caffeine, keep your consumption to a minimum. If you drink two cups of coffee in the morning, drink only one. If you buy coffee from a coffee shop, start drinking decaf or start drinking smaller ones.

Stop drinking alcohol and limit sugary foods. Sugary and sugary drinks do not improve your blood circulation and are very detrimental to your health.

Take a hot shower or go to the steam room. Take a hot bath (with Epsom healing mineral salts) and lie down for 20-30 minutes. You can also fill a bottle with hot water and place it at your feet.

If you smoke, quit! Smoking is generally bad for your health, but it also affects blood circulation. Smokers often have cardiovascular problems.

Learn to deal with stress. After a while, stress has a very negative effect on blood circulation. Find healthy ways to reduce stress—exercise, meditation, or seek psychotherapy.

If necessary, consult a doctor

Watch for warning signs. You should be able to tell when your blood flow has slowed significantly. The following are symptoms of slow blood circulation:

Tingling in hands and feet

Cold limbs (toes and hands)

bluish skin

Heal wounds slowly

Ask your doctor if your circulation can be improved with dietary supplements. Your doctor may prescribe or recommend certain products that can improve your circulation.

A study shows that it is good to combine green tea, astralagus, goji berry extract, lactobacillus, ellagic acid, and other over-the-counter vitamins.