Do you feel the need to lead a heart-healthy lifestyle? It’s not just you.
According to the American Heart Association, heart disease is the number one cause of mortality for both men and women in the country. Additionally, about half of all adults in this nation are affected by a cardiovascular ailment.
You don’t have to become a statistic, which is wonderful news!
While there are some risk factors for heart disease that can be changed, genetics do play a part. And by choosing a heart-healthy lifestyle, you can lessen your risk for heart disease as well as other dangerous chronic disorders like diabetes and some types of cancer.
So, pay attention to your health. Suave Concierge presents 8 tips for leading a heart-healthy lifestyle that can support long-term health of your ticker.
Consume a nutritious, balanced diet.
Make it a habit to select wholesome foods. Instead of salty and sugary snacks like chips, cookies, and donuts, choose more fruits, vegetables, whole grains, lean meats, and low-fat dairy instead. Trans fats can be found in butter, high-fat meats, and dairy products (prepackaged foods, margarines and fried fast foods). Heart-healthy fats, such those in salmon, nuts, seeds, and vegetables, can take the place of harmful fats.
Get moving each week.
To maintain a healthy heart, exercise is necessary. Similar to how exercise helps you gain muscle, it also strengthens your heart. The American Heart Association advises either 75 minutes of intense activity (like running or aerobics) or 150 minutes of moderate exercise (like brisk walking, swimming, or biking) each week. Additionally, incorporate at least two days each week of muscle-strengthening exercises into your program.
Lose extra weight.
Your heart must work harder due to the stress of being overweight. Putting on weight can really alter the way your heart is built and affect how well it can pump blood, which can cause heart failure. In addition to raising your risk of heart disease, being overweight also makes you more likely to develop other risk factors like diabetes, high blood pressure, high cholesterol, and sleep apnea. The secret to keeping a healthy weight is to eat well and be active.
Know your numbers and the medical history of your family.
Keeping your heart-healthy readings within the usual range is crucial to keeping your heart strong. Blood pressure, resting heart rate, cholesterol, blood sugar, and waist size are important heart-health metrics that shouldn’t be overlooked. Take actions to preserve the ideal numbers for your sex and age group after learning what they are.
Finding more about the medical history of your family is also crucial. If your family history suggests a higher risk of heart disease, certain preventative checks may be advised earlier or more regularly.
Get some ZZZ’s every night.
Unbelievably, getting enough sleep helps keep the heart healthy. Your body can enter phases of reduced blood pressure and heart rate during deep sleep, which gives your heart a rest.
Additionally, it helps your body heal, regulates your blood pressure, and reduces stress. Age-related sleep needs vary, but the National Sleep Foundation recommends that adults obtain seven to nine hours of sleep every night on average.
Be less stressed.
To protect your ticker, manage your stress. Cortisol production is boosted by stress, which can raise blood pressure and cholesterol levels as well as lead to weight gain. High levels of stress can also trigger unhealthy habits like smoking or binge eating.
So use breathing techniques, meditation, or even aromatherapy to manage your tension. Exercise is another excellent way to relieve stress, especially when you designate a time that is exclusively yours — without interruptions — and ideally outdoors in nature.
Avoid smoking.
It’s never too late to stop smoking. Most people are aware that smoking and secondhand smoke are harmful to our lungs. You might not be aware, though, that it’s also dangerous for your heart. Studies have shown that chemicals in cigarette smoke are a key contributor to coronary heart disease, which can result in heart attacks and plaque accumulation in the arteries.
Boost oral hygiene.
Strange but true: Neglecting your oral health might harm your heart. Studies reveal a connection between gum disease-causing bacteria and an elevated risk of heart disease. Therefore, to prevent gum disease, be sure to wash your teeth at least twice a day and floss every night.
Final Thoughts
With the proper steps and precautions, you can reverse your heart disease risk factors by making simple changes to your lifestyle. It’s worth it to take the pressure off.
So, if you need further help with your health and lifestyle, reach out to us now!
At Suave Concierge, we attain the desired outcomes only by building the right bridge between the physician and the patient.
Stay healthy, stay safe!
