7 Tips to Help Prevent Heart Disease
February is known as American Heart month; Take care of your heart this Valentine’s Day by committing to a healthy lifestyle.
Heart disease is a disorder of the blood vessels that can lead to a heart attack, and once you get heart disease you’ll always have it.
Did you know that heart disease is the leading cause of death for both men and women? About 610,000 people die of heart disease every year in the United States. Let’s change these statics by committing to a happier and healthier lifestyle for our hearts!
Here are some helpful tips to help prevent heart disease:
You can reduce proteins that contribute to blood clots just by exercising 30 to 60 minutes a day. Exercising also helps lower blood sugar and blood pressure while boosting your HDL to help you have good cholesterol. There are so many positive outcomes when it comes to exercising such as releasing endorphins to improve mood and mental health, and that’s something everyone can be happy about!
- Eat a heart-healthy diet
A change in diet can be challenging but it can also help stop or even reverse heart disease so start with small changes in your diet like switching over from snacking on candies and chips to munching on carrot sticks and apple slices. Whole grains are a good source of fiber and nutrients that help regulate blood pressure for a healthy heart. Switch to eating more refined grain products such whole-wheat, whole-grains, brown rice, quinoa or barely. Limit your solid fats such as butter when adding to your food when cooking and serving. Check out more heart-healthy diet tips from Mayo Clinic.
- Maintain a Healthy Weight
Being overweight and obesity are risk factors to cardiovascular disease. In order to main a healthy weight exercise regularly to help burn calories and build muscles, reduce screen time by making sure to set enough time to exercise and get enough sleep, watch out for portion serving and stir away from sugary drinks such as sodas and juices, eat your fruits and vegetables they’re good for you, and don’t skip out on breakfast because it helps with your metabolism. For more information on how to manage your weight for a healthy heart, check out this article from UCSF Medical Center.
- Get Enough Quality Sleep
According to the National Sleep Foundation, sleeping is essential for a healthy heart. The heart can be impacted when the body doesn’t get enough sleep. People that are not getting enough sleep are at higher risk for cardiovascular disease. Understand that sleeping too little or oversleeping can cause underlying health conditions.
- Manage Stress
There is no direct link between stress and heart disease but stress can negatively affect your health and cause issues relating to the heart. Too much stress can cause mental and physical problems to your body, so it’s important to keep your life balanced. If you often feel stressed, try to manage it by exercising, yoga or deep breathing. For more helpful information about managing stress and your heart check out, Stress and Heart Health from the American Heart Association.
- Get Regular Health Screenings
Talk to your doctor about your health to see if you are at risk for heart disease. It’s important to get regular health screenings to check on your blood pressure, cholesterol, body weight and blood glucose.
- Don’t smoke or use tobacco
Did you know that smoking damages the lining in your arteries? According to the National Heart, Lung, and Blood Institute, smoking tobacco products harms nearly every organ in the body, including the heart. Quitting smoking and avoiding secondhand smoke can help reduce the risk of getting heart disease.