Knowing your risks for heart disease is the first step in the right direction. Once you know what you’re up against, you can initiate some positive changes to improve your heart health to stay on track.
These lifestyle changes could include awareness, activity, sleep, diet, and stress management. Replacing bad habits with good habits will play a key role in improving your heart health.
Nutrition
A diet high in saturated fats and trans fats is not good for your heart. These are more common in the processed foods we buy at the supermarket or from dining out at restaurants.
A high consumption of sodium (salt) and sugar causes high blood pressure and may lead to diabetes.
You’ll want to maintain a high fiber diet without saturated fats. Eating snacks and meals of vegetables and fruits is a great way to get the fiber your body needs and avoid unwanted fats.
Check the nutrition labels on items you buy at the grocery store. Make sure there are no saturated fats, trans fats, or sugars. The sodium should also be low (less than 5%). Read the ingredients as well. The more ingredients listed, the worse it is for you. Look for foods with a short list of natural ingredients without the sugars (if you can’t pronounce the words in the ingredients, it’s most likely not good for you!).
Monounsaturated fats and polyunsaturated fats (omega-3 and omega-6 fatty acids) are the good fats for your heart. These are found in foods like olive oil, avocados, some fish, nuts, and seeds.
You should avoid red meats as well.
You could start your day off with some fruits and vegetables in the morning. Then have a leafy salad with veggies, nuts, olive oil and lemon juice for lunch. For dinner, a piece of chicken or fish with a side of veggies could end your day on a healthy note.
Mix up your meals for a wide variety that tastes great!
Remember to curb your alcohol consumption to no more than one drink per day for women and 2 drinks per day for men. Alcohol raises your blood pressure and needs to be limited.
Physical Activity
Physical activity is necessary to maintain a healthy weight and regulate blood pressure, cholesterol, and blood sugar levels. Maintaining a healthy weight puts less stress on your heart and blood vessels.
It’s important to calculate your Body Mass Index (BMI) to find out if your weight is in a healthy range. Physical activity keeps your BMI in check.
Cardiovascular workouts such as aerobic exercises are the best activities for the heart. These types of activities include walking, jogging, swimming, or cycling.
You’ll want to spend at least 30 minute a day doing any one of these exercises at least five days a week. You could make it more interesting to stay motivated by switching exercises or changing up your route each day.
Set aside 30 minutes a day and stick with it. After 30 days, it will be a new habit on autodrive!
Less Stress
Stress is one of the highest causes of high blood pressure and heart attacks in America. The world around us moves at such a rapid pace it is no wonder so many of us feel stressed.
Getting a handle on you level of stress will undoubtedly elevate your overall health and well-being…and your heart will love you for it!
There are numerous ways to manage your stress and you should review as many options as possible.
Here are some methods to consider:
- Meditation
- A good night’s sleep
- Replace negative thoughts of shame or resentment with positive thoughts of gratitude and enthusiasm
- Become more proactive rather than reactive in your thoughts and actions
- Practice preventative maintenance as opposed to crisis management
These are a few ways to decrease your levels of stress. Find ones that best suit your lifestyle and implement them in small doses throughout each day and, before too long, you will see a big difference!
Smoking
There are really no advantages to smoking in relation to your health… especially your heart health. It will increase your risks of heart disease exponentially.
If you are a smoker, the best thing you could do for your heart this month is to form a new habit of being a non-smoker. I know it is not easy. The good news is that there are a lot of resources to help you on your journey.
Tobacco Free Florida is a government program offering assistance and counseling. There are many groups and online communities to help you stick with it. Do your best to find the avenues, eliminate the triggers, and enhance your ability to be successful.
If you are a non-smoker, be cautious of environments where smoking is prevalent, whether its indoor or outdoor in proximity. Second-hand smoke is just as bad, if not worst, for your heart health as first-hand smoke.
Mindfulness
I want to circle back around to awareness being one of the most important steps to improving your heart health moving forward.
Know your numbers. Check your blood pressure and cholesterol levels regularly, especially as you get older. Have your doctor do blood tests to check your triglyceride and glucose levels at least twice each year if you are over 50 years old.
So be sure to eat well, sleep well, stay active, and stress-free…
Your heart will love you for it and extend your years of healthy living!