ARNOLD AIR FORCE BASE, Tenn. -- February is American Heart Month, a perfect time to focus on cardiovascular health.
Heart disease is the leading cause of death for men and women in the United States.
Taking steps to care for your heart is essential for a long and healthy life.
Understanding the stakes
Heart disease, including conditions like coronary artery disease and heart failure, can lead to serious complications like heart attack and stroke.
High blood pressure, high cholesterol and smoking are key risk factors.
However, up to 90% of cardiovascular disease may be preventable by making lifestyle changes.
Simple Tips for a Healthy Heart
You can significantly reduce your risk of heart disease by adopting these habits:
Dietary Adjustments:
- Eat a balanced diet. A heart-healthy diet includes plenty of fruits, vegetables, whole grains, and healthy proteins like fish and beans.
- Limit unhealthy fats. Reduce your intake of saturated and trans fats, which are found in red meat, full-fat dairy products, and many processed foods.
- Instead, opt for unsaturated fats found in foods like avocados, nuts, and olive oil.
- Reducing sodium. High salt intake can contribute to high blood pressure.
- Aim to consume less than 2,300 milligrams of sodium per day, which is about a teaspoon of salt.
- Control portion sizes Be mindful of how much you eat to maintain a healthy weight.
Lifestyle Changes:
- Get regular exercise. Aim for at least 150 minutes of moderate-intensity aerobic activity like brisk walking or biking each week.
- Quit smoking. Smoking damages blood vessels and is a major cause of heart disease.
- Limit alcohol. If you drink alcohol, do so in moderation.
- Get enough sleep. Most adults need 7 to 9 hours of sleep per night. Lack of sleep is linked to a higher risk of obesity and high blood pressure.
- Manage stress. Chronic stress can contribute to heart disease.
- Find healthy ways to cope with stress like exercise or meditation.
Regular Check-ups:
- Know your numbers. Regularly monitor your blood pressure, cholesterol, and blood sugar levels.
- Talk to your doctor. Discuss your family history and any concerns you may have about your heart health.
By making these changes, you can take control of your heart and enjoy a more vibrant life.
References:
- https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm
- https://www.heart.org/en/health-topics/heart-failure/what-is-heart-failure
- https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502
- https://www.nhs.uk/conditions/coronary-heart-disease/prevention/
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/3-kinds-of-exercise-that-boost-heart-health