Heart disease is the top killer of men and women in America. Your heart is the epicenter of life vitality and taking care of this magnificent organ involves choosing healthy lifestyle choices including diet, exercise and avoiding purposeful ingestion of toxins like smoking. You are at higher risk for cardiovascular complications due to uncontrolled factors such as heredity, age and gender, but you are not doomed to developing heart disease based on these factors alone. Simple changes in your life, starting with regular health screenings as you age, dietary changes and getting regular exercise, improve your chances of healthy heart longevity.
Monitor Blood Pressure and Cholesterol
High blood pressure, or hypertension, is a high risk factor for heart disease. High blood pressure is caused by the blood in your arteries flowing with too much force because of blockage from fatty substances like cholesterol and plaque. The limited blood flow prevents your heart from pumping properly resulting in your heart trying to pump harder than necessary. Cholesterol can contribute to high blood pressure, but it is not the only factor. Cholesterol forms from consuming a poor diet of high fat, high sodium foods. Keep track of your blood pressure and cholesterol by getting yearly physical exams. Prevent damage to your heart from these sources by eating a healthy diet, maintaining a healthy weight and managing your other health issues.
Eat Heart Healthy Foods
Fast food, junk food and processed foods are not heart healthy. These foods contain high amounts of saturated fat, which accumulates in your arteries to form plaque, or clots, and these foods are generally high in sodium, added sugars and lack nutrients. Choose whole vegetables and fruits that are not sprayed with pesticides and growth chemicals. Avoid canned or packaged produce and meats. Replace saturated fatty red meat with healthier unsaturated fats in fish or poultry. Opt for low-fat dairy instead of whole dairy to reduce your fat intake. Eat whole grain breads, pastas and cereals for sources of fiber and vitamins. Dab garlic powder, pepper and other spices on your food instead of salt and buy low-sodium foods. Choose nuts as snacks instead of potato chips.
Exercise Daily
The American Heart Association emphasizes daily physical activity as essential for heart health. Engage in 30 minutes of exercise a day to reduce your risk of heart disease by keeping your blood pressure low, stimulating how your body uses insulin and as a means for managing weight. If you are sedentary, gradually work into light exercise by walking around your neighborhood for 10 to 20 minutes at least three times a week. Each week increase the amount of time you walk by 10 minutes and two days, until you are exercising consistently for 30 minutes a day every day. Once you are comfortable with exercising daily, consider adding other forms of exercise like aerobics class, weight training or biking. Consult your physician before starting a new exercise program to ensure safety for your health.
Quit the Bad Habits
Smoking is a significant contributor to poor heart health because it causes plaque accumulation in your arteries and decreases the amount of high-density lipoprotein, the good cholesterol, in your body. Join a smoking cessation support group and talk to your physician about possible medications to help you quit. Limit or avoid drinking alcohol if you consume it in excess. On average, drinking no more than two beverages a day is considered moderate drinking. Consider your alcohol habits and talk to a counselor or your physician if you binge drink or drink excessively. Avoid overeating and learn to manage meal portions. You have control over choosing to eat more than necessary, but you have to recognize the difference between healthy or excessive portions. Talk to a nutritionist about portion control or take steps by cutting your meals in half, avoid snacking while watching television and binging on cake or ice cream when you are stressed.
References
- American Heart Association: The Simple 7
- MayoClinic.com: Heart-Healthy Diet; 8 Steps to Prevent Heart Disease
- University of Maryland Medical Center: Heart Disease; Tips for Prevention
- Womenshealth.gov: Heart Healthy Eating
- MayoClinic.com: Nuts and Your Heart
- National Heart Lung and Blood Institute: Healthy Eating
