February is American Heart Month. Heart Disease is the number one cause of death in the United States. In 2018, over 600 thousand Americans died due to heart disease. Maintaining your heart health is even more important as you age; the risk of a heart-attack increases as you get older. Here are some ways to take care of your heart and ensure you live a long, healthy life.
- Exercise
Exercise is one of the most effective ways to strengthen your heart and lower your risk of heart disease. Cardiovascular exercises such as jogging, cycling, or swimming have been shown to decrease the risk of heart attacks in adults. Do exercises that raise your heart rate above 120 beats per minute for the best results. A good rule of thumb to gauge how strenuous your workout should be is that you should be able to hold a conversation while exercising, but you shouldn’t be able to sing. It is recommended that you get 150 minutes of moderate (or 75 minutes of vigorous) activity per week, which amounts to around 20 minutes a day. Exercising with friends or loved ones can help you stick to a fitness plan and to keep yourself active.
2. Diet
Alongside exercise, watching your diet is the most important thing you can do to prevent heart disease. Diets that are high in cholesterol, sugar, and low-density lipids (LDLs) can create blockage in your arteries, increasing stress on your heart which could ultimately lead to a heart attack.
A good way to mitigate this is to incorporate lots of fruits and veggies into your diet. Eating produce helps increase your fiber intake, which can lower cholesterol levels and reduce your risk. Remember to stay away from high-sodium vegetables and fruits packed in high-fructose corn syrup. The best options are fresh/frozen fruits and vegetables that are low in sodium and sugar.
Whole grains are also good in helping to regulate your blood pressure and heart health. Try substituting refined grain products with whole grains such as oats, quinoa, or barley. Other heart-healthy foods include low-fat proteins such as beans, healthy unsaturated fats found in olive and canola oil, and reduced-sodium foods.
3. Breaking Bad Habits
There are little to none proven clinical benefits that come from habits such as smoking or drinking alcohol. These habits can do more harm to your health than good, especially to your cardiovascular and respiratory systems.
Smoking damages the tissue in your lungs, making it harder to oxygenate your blood and ultimately straining your heart. Smoking increases your likely hood of experiencing cardiovascular conditions such as heart attack and stroke. Vaping, despite being marketed as safer, also has adverse effects on your heart. The nicotine found in tobacco products is extremely addictive, making it hard to quit.
Alcohol is fine in moderation, however drinking in excess can damage your heart. Your body works harder to filter out the toxins in your blood; overtime, excess drinking can damage your organs. Limit your alcohol intake to one glass of wine per week in order to protect your heart.
If you or a loved one is struggling with substance use, call: 1-800-662-HELP (4357) to speak to a treatment referral specialist.
Taking these steps to prevent cardiovascular disease will protect your heart and improve your overall health. Every 36 seconds in America, a person dies from heart disease. The signs and symptoms of heart disease can often go unnoticed before it’s too late. Prevention is the best treatment for these kinds of diseases; mind your heart health and you can increase your odds of living a long and healthy, life.
If you or anyone you know needs care, please visit our website for information or contact us at (732)-964-0062.
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