Heart disease remains the leading cause of death in the U.S. – but the good news is – many risk factors are within your control. By making small and meaningful implementations in your lifestyle, you can significantly reduce your risk and embrace a healthier future.
Know Your Numbers
- Get regular checkups and screenings. Regularly monitor your blood pressure, cholesterol, and blood sugar levels. Work with your doctor to understand your results and identify potential risk factors, if any.
- Know your family history. Knowing the genetic history of heart disease in your family can help you assess your own risk. Talk to your family members about their health and share your medical history with your doctor.
Fuel Your Body Right
- Embrace a balanced diet. Prioritize fruits, vegetables, whole grains, and lean protein. Limit saturated and trans fats, added sugars, and excessive sodium. You can also explore delicious recipes that nourish your body and satisfy your taste buds.
- Stay hydrated. Drinking plenty of water throughout the day is crucial for overall health, especially heart health. Aim for eight glasses of water daily and adjust based on your activity level and climate.
Exercise Your Body
- Find your fitness. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise weekly. Choose activities you enjoy, whether it’s brisk walking, swimming, dancing, cycling, or joining a fitness class.
- Break up your sitting time. Sitting for extended periods can be detrimental to heart health. Get up and move around every 30 minutes to improve circulation and boost energy levels.
Manage Stress Levels
- Identify your stress triggers. Recognizing what stresses you is the first step towards managing it. You can keep a stress journal to identify patterns and develop coping mechanisms.
- Explore relaxation techniques. Practice deep breathing, meditation, yoga, or mindfulness exercises to reduce stress and improve overall well-being.
- Prioritize sleep. Aim for 7-8 hours of quality sleep each night. Create a relaxing bedtime routine, establish a consistent sleep schedule, and optimize your sleep environment.
Lifestyle Choices for a Healthy Heart
- Avoid cigarettes. Smoking is a major risk factor for heart disease. If you smoke, talk to your doctor about quitting options and support groups available to help you on your journey.
- Moderate alcohol intake. Excessive alcohol consumption can harm your heart. Enjoy alcohol responsibly and within recommended limits.
- Maintain a healthy weight. Excess weight can put additional strain on your heart. Aim for a healthy weight based on your individual needs, and consult your doctor for guidance.
