Your primary care physician is a valuable resource for your heart health.
As of 2024, Heart disease is still the leading cause of death for both men and women. But the good news is that up to 90% of heart disease is preventable through lifestyle changes. Cardiac diet experts have seen firsthand how powerful these changes can be. Here are five key steps you can take to improve your heart health:
1. Eat a Heart-Healthy Diet
What you eat plays a significant role in your heart health. A heart-healthy diet emphasizes:
- Fruits and vegetables: Aim for at least five servings daily. They’re packed with vitamins, minerals, antioxidants, and fiber.
- Whole grains: Choose whole wheat bread, brown rice, oats, and other whole grains over refined grains. They provide more fiber and nutrients.
- Lean protein: Opt for fish, poultry (without skin), beans, and lentils. These are lower in saturated fat than red meat.
- Healthy fats: Include sources like avocados, nuts, seeds, and olive oil. These fats can help lower bad cholesterol.
- Limit unhealthy fats: Saturated and trans fats can raise your cholesterol levels. These are found in red meat, processed foods, and fried foods.
- Reduce sodium: Too much sodium can raise blood pressure. Aim for less than 2,300 milligrams per day.
2. Get Regular Exercise
Exercise is another crucial component of heart health. It helps to:
- Strengthen your heart: Like any muscle, your heart gets stronger with exercise.
- Improve circulation: Exercise helps your blood vessels work better.
- Lower blood pressure and cholesterol: Regular physical activity can help keep these numbers in a healthy range.
- Weight Management: This is important for reducing risk factors that are statistically known to negatively impact health.
3. Maintain a Healthy Weight
- Exercise burns calories and helps you maintain or lose weight.
Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming, or biking.
4. Manage Stress
Chronic stress can take a toll on your heart. When you’re stressed, your body releases hormones that can temporarily increase your blood pressure and heart rate. Over time, this can damage your heart and blood vessels.
Find healthy ways to manage stress, such as:
- Relaxation techniques: Deep breathing, meditation, and yoga can help calm your mind and body.
- Physical activity: Exercise is a great stress reliever.
- Spending time with loved ones: Social support can help buffer the effects of stress.
- Getting enough sleep: Aim for 7-8 hours of sleep per night.
- Maintain a Healthy Weight
Being overweight or obese increases your risk of heart disease. Losing even a small amount of weight can improve your heart health.
If you’re overweight, work with your doctor or a registered dietitian to develop a safe and effective weight loss plan.
5. Ask Your Doctor Important Questions
Your primary care physician is a valuable resource for your heart health. Don’t hesitate to ask them questions, such as:
- What are my risk factors for heart disease? This will help you understand your individual risk and what steps you can take to lower it.
- What are my blood pressure and cholesterol numbers? Knowing these numbers is essential for monitoring your heart health.
- What lifestyle changes can I make to improve my heart health? Your doctor can provide personalized recommendations based on your individual needs.
Regular check-ups keep your health top-of-mind. As you and your doctor monitor your health, the appropriate tests can be ordered, which leads to the appropriate action steps towards your health goals. It is a perfect time to discuss your intention to begin an exercise or nutritional supplement regimen, which should always be discussed with your physician.
By taking these five steps, you can significantly improve your heart health and reduce your risk of heart disease. Remember, it’s never too late to start making healthy changes.
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