6. Re-evaluate Alcohol and Tobacco Habits
How These Habits Impact Your Blood Vessels
It’s important to be honest about how certain habits affect our health. Drinking too much alcohol can raise blood pressure to unhealthy levels. It can also contribute to weight gain and interfere with the effectiveness of blood pressure medications. Tobacco use is even more direct in its harm. Nicotine causes your blood vessels to narrow and your heart to beat faster, raising blood pressure immediately. Furthermore, the chemicals in smoke damage the delicate lining of your arteries, making them more prone to plaque buildup and hardening, a condition known as atherosclerosis.
The Goal: Moderation and Cessation
For alcohol, the key is moderation. For men, this generally means no more than two drinks per day, and for women, no more than one drink per day. A “drink” is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof spirits. If you don’t drink, it’s not recommended that you start. For tobacco, the goal is simple and clear: cessation. There is no safe level of tobacco use. Quitting is the single best thing you can do for your cardiovascular health.
The Powerful Payoff of Cutting Back
The benefits are almost immediate. When you quit smoking, your blood pressure and heart rate begin to return to normal within hours. Over time, your risk of heart attack and stroke drops dramatically. Reducing alcohol intake can lead to a significant drop in blood pressure readings, better sleep, and easier weight management.
How to Make a Change
If you’re looking to cut back on alcohol, try alternating alcoholic drinks with sparkling water. Measure your drinks so you know exactly how much you’re consuming. If you want to quit smoking, know that you don’t have to do it alone. Talk to your doctor about cessation aids like patches or gums. Seek support from family, friends, or formal support groups.
What to Consider
Be honest with your healthcare provider about your habits. They can provide resources and support without judgment. Making these changes can be challenging, but the reward—a longer, healthier, more vibrant life—is immeasurable.
