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10 Tips to Improve Your Heart Health
by Kate Winslet Im a blogger by passionHeart disease is the leading cause of death for both men and women in the US, but you can take steps to prevent it. Find out how you can improve your heart health naturally by learning more about healthy lifestyle choices below.
Ways you can improve your heart health:
Exercise
Your heart needs regular activity to stay healthy. If your lifestyle is too sedentary, improve your heart health with exercise by taking a 10-minute walk a day, then slowly work your way up to more challenging workouts. Once you build up enough stamina to walk at least 30 minutes at a time, find an exercise you enjoy and put in the time at least five times a week. Popular options include yoga, cycling, weightlifting, or running. You should also try to walk every hour or so if you spend much of the day sitting.
Eat heart-healthy foods
A strong heart starts with the right fuel. The best foods for heart health include seafood, lean proteins, whole grains, fruits, vegetables, and nuts. In addition to eating heart-healthy foods, avoid high-sodium foods, fried foods, processed foods, and sugar. You should also limit your alcohol intake.
Maintain a healthy BMI (body mass index)
Losing excess fat, particularly around your midsection, can improve your heart health. Ideally, your BMI should be between about 18.5 and 25, and your waist circumference should be less than 35 inches if you're a woman and less than 40 inches if you're a man.
take care of your cholesterol
Healthy levels of LDL and non-HDL cholesterol are essential to prevent heart attacks. If you already show signs of coronary artery disease, you should work with your doctor to lower your non-HDL cholesterol to 80. If you don't show signs of coronary artery disease, but want to prevent it, you should work with your doctor to lower your cholesterol not HDL at 100.
get enough sleep
Sleep gives your body time to strengthen and recover each night. Without it, the health of your heart and arteries can be compromised. One study showed that adults who slept seven hours a night had healthier arteries than those who slept less than five or more than nine hours a night.
Stop smoking
Heart disease can occur as a direct result of smoking. Smoking also puts those around you at risk for health problems due to secondhand inhalation. If you smoke cigarettes or e-cigarettes, talk to your doctor about quitting to improve your heart health.
Keep your blood pressure below 120/80
High blood pressure takes a significant toll on your heart and arteries. Starting at age 18, have your blood pressure checked at least every three to five years. If you are age 40 or older or have been diagnosed with high blood pressure, you should have it checked every year.
Manage risks related to diabetes
Diabetes can significantly increase your risk of heart attack and stroke. If you already have diabetes, work with your doctor to keep your insulin levels under control and avoid putting undue stress on your heart. If you don't have diabetes, take preventive steps to avoid the disease by eating a healthy diet and exercising regularly.
avoid diseases
The flu, sinus infections, pneumonia, and other illnesses can affect your heart. Avoid illness by washing your hands regularly and avoid touching your face when you are in public and may be exposed to germs that cause illness. If you get sick, give yourself plenty of time to rest and recover.
Keep stress under control
Stress can play a role in a variety of medical problems, including heart disease. Keep your heart healthy and your stress under control by meditating, doing breathing exercises, practicing gratitude every day, and making time for the people and activities you love.
Heart conditions can often be prevented or improved through lifestyle choices, and making the right ones is the easiest way to improve heart health. If you want more information about your personal heart health, you can make an appointment with a cardiologist.
