Cardiovascular disease is the leading cause of death for both men and women in the United States. Fortunately, there are a number of lifestyle choices that you can make to significantly decrease your risk of developing heart disease. In order to protect your heart naturally, it is important to know all that you can about heart health.
Optimize your Heart Health
There are numerous ways that you can optimize your heart health so that you can live your life to the fullest.
Eat a Heart Healthy Diet
- Vegetables, fruits, and whole grains
- Fish, poultry, beans, nuts, and vegetable oils
These foods are rich in essential nutrients that help control blood pressure, like potassium, calcium, and magnesium. The DASH diet urges to avoid:
- Foods high in saturated fat and sodium
- Sugar and other sweeteners
Monitor your Blood Pressure, Cholesterol Levels, and Body Mass Index
Your Body Mass Index (BMI) is a measure of body fat based on your height and weight. The higher your BMI is, the higher you are at risk for diseases such as heart disease, blood pressure, and type 2 diabetes. You can calculate your BMI here.
Make sure that you are consistently monitoring your blood pressure and cholesterol, as these levels are a useful indicator to see if you are at an elevated risk for heart disease.
Increase your Physical Activity
One way to lower your risk of heart disease is to increase your physical activity. Being active allows you to manage high blood pressure, lower cholesterol levels, improve blood flow, give you more stamina, and cope with stress. Experts recommend that adults get at least 30 minutes of physical activity each day.
Some fun exercises to try with your friends, families or co-workers are:
- Daily walks
- Recreational sports
Get Quality Sleep
Getting an adequate amount of high quality sleep at night is crucial to preventing high blood pressure, heart disease, and a myriad of other conditions. Experts suggest that adults should get at least seven to eight hours of sleep per night. To improve the quality of your sleep, practice healthy sleep habits, such as having a regular bed time and not eating late at night.
The chemicals in tobacco and vapes are extremely harmful to your heart, blood vessels, and lungs. Smoking cigarettes or using vaping products significantly increases your risk of developing cardiovascular disease. Nowadays, there are a variety of resources available to help you quit smoking.
Stress is a large contributor to high blood pressure and other harmful health conditions. Reduce stress by trying the following:
- Practice mindful meditation
- Be more physically active
- Relaxation therapy
- Talk to someone you trust
- Find a family or friend who shares your goals
- Set realistic expectations
- Reduce caffeine intake
Maintain a Healthy Weight
Being overweight or obese can cause a number of health conditions, including heart disease, stroke, type 2 diabetes, high cholesterol, and high blood pressure. By following a heart-healthy diet, and getting sufficient exercise every day, you will be able to maintain a healthy weight, which will greatly benefit your heart.
Contact Advanced Heart and Vein Center
At Advanced Heart and Vein Center, we understand the importance of prioritizing your heart health. If you would like to learn more about how you can better care for your cardiovascular health, contact us today, or call (720) 772-8040.