10 Things You Can Do Today for a Healthier Heart and Better Flow

When we think about health, we often separate our “heart” from our “circulation.” In reality, they are one inseparable team. Your heart is the pump, and your vascular system is the massive network of highways (arteries and veins) that keeps your body running. If the highways are blocked or the pump is weak, everything slows down.

The good news? You don’t need to wait weeks to start seeing results. Here are 10 practical things you can do today to strengthen your heart and supercharge your blood flow.

1. Take a 10-Minute “Brisk” Walk

You don’t need a marathon to help your heart. A short, fast-paced walk gets your heart rate up and forces your blood vessels to expand, a process called vasodilation. This lowers your blood pressure almost immediately and stays effective for hours.

2. Drink a Glass of Water (Now)

Dehydration makes your blood thicker and stickier, which forces your heart to work harder to move it. Staying hydrated keeps your blood volume at a healthy level and ensures it flows smoothly through even the smallest capillaries.

3. Eat “Nitrate-Rich” Greens for Lunch

Foods like spinach, kale, and arugula are high in natural nitrates. Your body converts these into nitric oxide, a gas that relaxes and opens your blood vessels. Adding a side salad to your meal is like giving your arteries a “spa day.”

4. Try “Box Breathing” to Lower Stress

Stress triggers cortisol, which constricts your blood vessels and spikes your heart rate. Try this: Inhale for 4 seconds, hold for 4, exhale for 4, and hold for 4. This “Box Breathing” technique signals your nervous system to calm down, relaxing your heart and vessels instantly.

5. Stand Up and Do 10 Calf Raises

Your calf muscles are often called your “second heart.” When they contract, they squeeze the veins in your lower legs, pushing blood back up to your heart against the pull of gravity. If you’ve been sitting for an hour, stand up and do 10 quick heel lifts.

6. Swap Butter for Olive Oil

The monounsaturated fats in extra virgin olive oil are “heart-healthy” fats. They help reduce inflammation in the lining of your arteries (the endothelium). Making this simple swap during dinner prep helps protect your vessel walls from damage.

7. Laugh Out Loud

It sounds too simple to be true, but clinical studies show that laughter causes the lining of your blood vessels to expand and increase blood flow. Watch a funny video or call a friend; your heart will literally feel the relief.

8. Check Your “Salt Hidden” Labels

Too much sodium causes your body to hold onto water, which increases the pressure against your artery walls. Check the label of your afternoon snack—if it has more than 20% of your daily value of sodium, swap it for a piece of fruit or unsalted nuts.

9. Elevate Your Legs for 15 Minutes

After a long day of standing or sitting, blood can “pool” in your lower legs, causing swelling and heaviness. Lie on the couch and prop your feet up on a few pillows so they are above your heart. This uses gravity to help your veins clear out old blood and reduce the strain on your heart.

10. Prioritize 7-8 Hours of Sleep

Sleep is when your heart rate slows down and your blood pressure drops, giving your cardiovascular system a much-needed break. Set a “digital bedtime” tonight by turning off screens an hour before sleep to ensure your heart gets its recovery time.

Conclusion :

Your vascular health is the foundation of your overall well-being. While these tips are great for daily maintenance, persistent leg pain, swelling, or coldness can be signs of a deeper circulation issue.

If you are concerned about your vascular health or are experiencing symptoms of poor circulation, visit us at Vascular Surgeons of Houston to learn more or to schedule a consultation with Dr. Neil Desai.