Heart disease remains the leading cause of death for both men and women, according to the Mayo Clinic. Coronary artery disease, cardiomyopathy and congestive heart failure are among the most common diseases affecting the heart. Heart disease can often be avoided through certain everyday lifestyle choices. An effective cardiac health program involves daily exercise, healthy diet, no smoking, relaxation and regular medical screenings.
Daily Exercise
Physical activity promotes cardiovascular health and overall well-being, according to guidelines from the American Heart Association. Physical activity includes activities that increase calorie burning, such as swimming, walking, running or recreational sports. A simple walk around the block or cleaning the house can be a safe and effective way to get moving. Besides promoting heart health, exercising can also improve flexibility, muscle strength and stamina. The AHA recommends 150 minutes of moderate activity or 75 minutes of intense activity per week. This can be split into 30 minutes of exercise a day for five days a week.
Proper Food Choices
The American Heart Association recommends eating a variety of healthy foods daily, such as 4.5 cups of fruits and vegetables and 3 servings of whole grains. Fatty fish such as salmon, herring and mackerel are recommended at least two times a week because they are rich sources of omega-3 fatty acids. Omega 3 fatty acids are essential fatty acids that have known benefits for reducing heart disease, according to the AHA. High-sodium foods should be limited and you should not exceed more than 1,500 mg of sodium per day. Processed meats and saturated fat intake should also be limited to no more than 2 meat servings per week and less than 7 percent of calories from saturated fat. The AHA also recommends 4 servings of nuts, legumes and seeds per week to support cardiovascular health.
No Smoking
Tobacco smoke is associated with throat and lung cancer and also promotes chronic disorders of the heart. The Cleveland Clinic Hospital reports that habitual smoking is linked to cardiovascular diseases such as atherosclerosis, coronary artery disease and heart attacks. Atherosclerosis is the thickening of the arteries from plaque and results in poor circulation and health. Smoking also reduces the width of blood vessels that carry vital oxygen to the heart. This results in one or more blocked coronary arteries and may result in a heart attack. Smokers continue their risk of cardiovascular problems the longer they smoke, according to the Cleveland Clinic.
Reducing Stress
Stress can have harmful effects on your heart. The American Heart Associations recommends certain methods to reduce stress levels in your daily life and improve quality of life. Relaxation keeps stress levels down and includes getting at least six to eight hours of sleep every night. Maintaining healthy relationships and communication with family and friends can also reduce stress and promote heart health, according to the AHA.
Health Screenings
Regular health screenings of blood pressure and blood cholesterol levels help ensure optimal health. Healthy blood pressure levels are below 120/80 millimeters of mercury and adults should have their levels checked every two years, according to the Mayo Clinic. Blood cholesterol levels are also indicators of cardiovascular health, and adults should have theirs checked once every five years. Regular health screenings can also be a way for you to ask your doctor questions and get familiar with other effective cardiac health programs.
