Conditions & Treatments, Exercise & Fitness, Food & Nutrition, Health & Wellness
5 Ways To Improve Your Heart Health
While cardiovascular disease is the number one cause of death in America, there are ways that people can reduce their risk. Genetics do factor into the equation, but the leading causes of cardiovascular disease are due to lifestyle choices.
Even if you have no heart disease in your genetic history, and no heart disease yourself, it’s still very important to live a heart-healthy life, according to Curtis Rimmerman, MD, a noted Cleveland Clinic cardiologist.
Here are 5 ways to improve heart health every day:
Nutrition – Saturated fats are in all animal products, including meat, dairy and eggs. Prepackaged foods often contain trans fats and hydrogenated vegetable oils. Sodium is found in heavy amounts in canned and processed foods.
Heart-healthy foods include choosing lean cuts of chicken and turkey, soy-based proteins, and cold-water fish, such as salmon, tuna and sardines. Increase fiber intake to 25 to 35 grams per day, by eating more fruits, vegetables and whole grains. Sodium intake should only be about 2 grams per day, or about one-third of a teaspoon.
Exercise – Inactivity is detrimental to every part of your body. A sedentary lifestyle is a key contributor to cardiovascular disease.
By making exercise a part of your everyday activities, you’ll start building a stronger heart. Your activity doesn’t need to be something strenuous or time consuming. Just try to get 30 minutes of activity in per day – something that gets your heart rate up. And it doesn’t need to be all at once. You can do 3, 10-minute brisk walks or 2, 15-minute activities to increase your heart health.
Smoking – People who smoke have about a 70% higher death rate from coronary heart disease than nonsmokers. Using any type of tobacco products will have a detrimental impact on your health.
If you don’t smoke, then don’t start. If you smoke, quit. Some find quitting cold turkey to be the best, while others need more of a structured program. Talk to your doctor about the best way to help you stop either through medication, counseling or peer-centered group program.
Blood Pressure & Cholesterol Levels – High blood pressure slowly leads to problems with your cardiovascular health, as does high cholesterol levels. People who eat poorly, don’t exercise and smoke are at a increased risk of developing high blood pressure and high cholesterol.
To maintain a good blood pressure level of 120/80 and a good cholesterol level of 200 mg or lower, follow the 3 above steps, have your levels checked often and take any medicines prescribed to you by your physician.
Stress – Feeling anxious about everyday events can have a long-term affect on your cardiovascular health. Our natural ‘fight or flight’ response floods our bodies with adrenaline and cortisol, which has numerous consequences on the whole body.
To improve your cardiovascular health, monitor your stress level every day. If you’re feeling anxious, find an activity that helps you relax, from listening to music to exercising to meditating. Others find that engaging with friends or watching something that makes them laugh can also help reduce stress.
For more information about increasing your personal cardiovascular health, make an appointment with your physician or health care provider.
Sources
https://www.nhlbi.nih.gov/health/health-topics/topics/smo/
http://health.clevelandclinic.org/2013/02/five-ways-to-love-your-heart/
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