Happy American Heart Month!
The month of February is all about giving and showing your love for the people in your life, but let’s not forget to give ourselves some love too!
Heart disease is still the leading cause of death globally, with many not aware of how their daily
habits impact their heart health. Don’t worry; we’re here to help guide you on your journey to
optimal heart health!
Take a look at these ten tips to help you live a heart-healthy lifestyle:
1. Get Moving
Get up off the couch and get moving! Exercise is an essential part of living a healthy lifestyle.
Your heart is a muscle, and like any other muscle in the body, exercise helps strengthen it.
Speak with your doctor about what exercises are best for you and your body before starting.
Just 30 minutes of aerobics or heart-pumping movements can have you feeling better than ever!
2. Eat Heart-Healthy Foods
Your diet has a significant impact on your overall health! Fill your plates every day with lots of
different fruits, vegetables, whole grains, lean meats, fatty fish, and other healthy fats. For
example, some of the best foods to eat for a healthy heart include salmon, avocados, leafy
greens, walnuts, dark chocolate, beans, and more. Your meals don't have to be boring to be
heart healthy!
3. Watch Your Salt
Most of the salt you consume doesn’t come from the salt shaker but from processed foods.
Focusing on more home-cooked meals and limiting processed and take-out meals can help
your heart health. Try aiming for less than 1,500 milligrams of sodium a day.
4. Watch Your Weight
If you are overweight, even a small decrease in your weight can improve your blood pressure.
While diet and exercise are effective for weight loss, it’s also important to find what works for
you to maintain a healthy weight.
5. Minimize Your Stress
We all deal with stress and troubles, some more than others, but learning how to control and
limit your anxiety levels is crucial to staying happy and healthy. Exercising, meditating, getting enough sleep, speaking with loved ones, and hobbies are all great ways to start working on less
stress in your life.
6. Quit Smoking
If you currently smoke, now’s the time to work on quitting. If you don’t currently smoke, don’t
start! Tobacco from cigarettes and other products not only destroys your lungs but also
damages your heart and leaves you at a remarkably increased risk for heart disease and stroke.
7. Limit Alcohol Consumption
While moderate alcohol consumption has shown to help raise HDL cholesterol, also known as
good cholesterol levels, heavy alcohol intake is bad for your heart and overall health. Be sure to
watch and limit your alcoholic drinks to no more than one or two a day!
8. Watch Your Medications
Some over-the-counter or prescription medications can have high levels of sodium that can lead
to higher blood pressure. Be sure to talk to your doctor and pharmacist about the medicines you
are taking.
9. Focus on Your Happiness
Maintaining a positive outlook on life can help your overall health in so many ways. Reduced
anxiety can lead to better moods and help reduce the risk of heart disease and stroke. Focusing
on what makes you happy is a simple and effective way to take good care of yourself.
10. Visit Your Doctor Regularly
Once you’ve found a trusted doctor, visit them at least once a year for a physical to ensure you
haven’t developed any conditions or ailments that can put your heart health at risk. Also, make
sure your blood pressure and cholesterol levels are within normal limits and ask for guidance
and further recommendations to maintain a healthy lifestyle.
