February is often thought of as the month of love because Valentine’s Day is so close by, but it is also American Heart Month.
Heart disease is the leading cause of death in America, claiming 2,200 lives every day. Genetic factors certainly play a role in the development of cardiovascular disease, but the good news is that 80% of cardiovascular disease is preventable with knowledge and effort. Simple lifestyle changes can have a big impact on heart health.
Here are 10 tips to Show your heart some love.
1.Stop smoking.
Smoking increases the risks of other heart disease risk factors when those factors are combined. Smoking increases the chance of developing several chronic diseases, including atherosclerosis, or the deposit of fatty substances in the arteries, and is the biggest preventable cause of premature death in the United States. The best thing you can do for your heart and general health is to stop smoking.
2.Know your numbers
A healthy heart is maintained in large part by keeping blood pressure, total cholesterol, and weight under control. While there are established standards for blood pressure and cholesterol, each person’s optimum weight goals are unique. Based on additional considerations including age and height, a doctor can assist in choosing an acceptable goal weight.
3.Screen for diabetes
Heart disease is one of several complications of untreated diabetes. Diabetes is easily detectable with a quick blood test, and it can be treated in a number of different ways while being monitored by a doctor.
4.Get active
Exercise that gets your heart racing not only helps to avoid cardiovascular disease but also enhances your overall physical and emotional well-being. Five sessions of moderate exercise lasting 30 minutes each are advised by the American Heart Association each week. Exercises like biking, swimming, running, and walking are all excellent.
5.Build some muscle
Strengthen muscles and burning fat, strength training enhances cardiovascular exercise. Additionally, with the right strength training, daily functional movements can be improved, lowering the risk of injury. Every week, two days of moderate- to high-intensity strength training are advised by the American Heart Association.
6.Eat smart
A nutritious diet rich in heart-smart foods is crucial to a heart- and overall-healthy lifestyle. Some of the heart-healthy “superfoods” that may help lower the risk of atherosclerosis include salmon, almonds, berries, and oats. Also, on the list and a wonderful method to satisfy a sweet tooth is dark chocolate (in moderation).
7.Limit junk
Limit your intake of junk food with low nutritional value. Added saturated fat, and sugar, excess sodium can all negatively impact on your heart`s health and your overall physical health as well. Excessive consumption of these foods is a risk factor for heart disease, including weight gain, elevated blood pressure, and clogged arteries.
8.Stress less
Cortisol levels rise under stressful conditions, which causes weight gain, a major risk factor for heart disease. Stress can also trigger other bad habits, which makes it challenging to maintain a heart-healthy program. In addition to lowering general enjoyment, stress also raises the danger of anxiety and depression. Along with using positive self-talk and scheduling regular mindfulness meditation breaks into your day, many of the things on this list can also help you lower your stress levels.
9.Sleep more
Sleep helps the body recover, reduces stress, and boosts general happiness. The key to maximizing the benefits is to get seven hours of sleep every night.
10.Smile
A happy heart is a healthy heart. Making time for enjoyable activities and hobbies helps relieve stress and improves the overall mood, providing a great foundation for a heart-healthy lifestyle.
