Heart Health Essentials – 10 Lifestyle Changes

February Is Healthy Heart Month

​“You’ve got that loving feeling” The month of February recognizes heart health and heart disease.  The heart is one of the most important functions and organs in your body.  It functions as a power supply to pump blood throughout your circulatory system and provides oxygen rich nutrients for metabolic waste.  The heart pumps an average of 2.5 billion beats in a lifetime. When the heart stops, so does the body. If heart disease runs in your family, or genetic, cardiovascular disease is often prevented or treated with healthy lifestyle choices.

1. Choose healthier food options Limit processed food, and select more whole, nutrient-dense foods. Foods like fruits, veggies that are fresh or frozen, good fat sources such as fish and nuts. Limit your intake of trans fats, sugar, and salt.
2. Reduce Stress by trying deep breathing exercises daily.   Focus on positive changes that help to reduce stress, such as exercise, reading, or meditation. Prolonged stress increases your risk of cardiovascular disease.
3. Eliminate Smoking it suffocates the heart. Smokers are more likely to have a buildup of fat in the arteries and lower HDL (the “good” cholesterol that helps to clear the arteries of “bad” fats).
4. Maintain a Healthy Weight. Being overweight puts a strain on the heart, but do not be discouraged. Losing just 5 or 10 pounds can make a significant improvement. If you are overweight and looking for support, talk to your doctor about healthy ways to drop the pounds.
5. Prioritize Sleep. Your heart is hard at work even while you are sleeping, but it still benefits when you get a healthy amount of sleep. Not getting enough sleep may be linked to increased levels of cortisol, a hormone that increases the risk of stroke or heart attack.
6. Exercise Regularly. Build a healthy heart and lungs with regular cardio exercise. Just 30 minutes per day, 3 times per week, will work wonders. If you are not accustomed to regular exercise, ease into a workout routine with brisk walks or an online yoga stretch video.
7. Limit Alcohol and Caffeine. Experts are still unsure about the impact of caffeine and alcohol on your heart. Some say a few drinks will support HDL (the “good” cholesterol), but if you experience any dizziness or palpitations, it is best to ease up on the caffeine.
8. Take Care of Your Teeth. There is a proven link between dental health and cardiovascular health! Support the health of your teeth and your heart by brushing and flossing twice daily, as well as making biannual visits to your dentist.
9. Visit Your Doctor. Be proactive and preventative with your heart. Your doctor can keep tabs on your risk factors, such as blood pressure, cholesterol, and triglycerides. 

 
   Know Your Family History. Some cardiovascular diseases are genetic, so it is wise to make your doctor aware if a parent or sibling has experienced heart disease at an early age. Using the previous 9 points will help decrease your risk, whatever your family history indicates!

A healthy lifestyle is the key to heart disease prevention, and we can help! Give us a call today to meet with your doctor about improving your heart health.
 

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