Several factors combine to determine the health of your heart, including your genetics, diet, activity level and lifestyle choices. Making positive lifestyle and menu changes to improve your heart health reduces the risks of heart disease. The thought of completely transforming your habits and lifestyle may seem overwhelming, but taking small steps helps increase your heart health over time.
Improve Your Diet
A diet low in fat, cholesterol and sodium supports heart health, according to the Mayo Clinic. A plant-based diet with lots of fruits, vegetables and grains creates a solid foundation for a healthy cardiovascular system. Lean sources of protein and low-fat dairy products round out the diet. The American Heart Association recommends avoiding saturated and trans fats, which can raise your bad cholesterol levels. Small amounts of monounsaturated and polyunsaturated fats may actually help lower your bad cholesterol levels.
Exercise
Regular exercise does more than help you fit into a smaller dress size. Exercise helps reduce the risk of heart disease, especially when combined with other healthy lifestyle choices, according to Mayo Clinic. At least 30 minutes of moderate exercise most days is recommended for heart health.
Reduce Stress
Work responsibilities, family conflicts and many other daily situations lead to stress. According to the American Heart Association, your body responds to stress with increased heart rate and blood pressure, which can negatively affect the artery walls over time. Find healthy ways to manage your stress levels, such as talking with friends, exercising, organizing yourself and getting enough sleep.
Lose Weight
Weight gain increases your risk of high blood pressure, cholesterol and diabetes, which may contribute to heart disease, according to the Mayo Clinic. Losing weight or maintaining a healthy weight with a BMI under 25 decreases your risks of heart problems. The combination of a healthy diet and exercise better enables you to lose weight.
Stop Smoking
Smoking and exposure to secondhand smoke increases your risk for heart problems. According to the Mayo Clinic, the chemicals in the smoke damage the heart and blood vessels. Smoking also forces your heart to work harder and may raise your blood pressure. Kicking the habit provides your body with immediate benefits, with your risk of heart disease dropping significantly in the first year after quitting.
Get Regular Checkups
Yearly physicals give your doctor a chance to monitor your health and diagnose potential problems early. Early detection increases the chances of managing or reversing heart-related problems. Regular blood pressure and cholesterol screenings can uncover potential heart problems.
