Having a healthy heart is something that you should not take for granted. Heart disease is the leading cause of death for both men and women in the United States, according to the American Heart Association. While heart disease or heart-related illnesses may run in your family, there are lifestyle changes that you can make to help prevent or delay the onset.
Exercise
Exercising regularly not only feels good, it helps you look good. Regular exercise helps you to maintain your weight, which is good for your heart. Being overweight can contribute to illnesses such as hypertension, which can lead to other heart-related complications. Start by exercising for a few minutes each day; every week, increase the amount of time. Do a physical activity that you enjoy, like taking a brisk walk on the beach, riding your bike or walking on your treadmill. Adults should have at least 30 minutes of moderate-intensity exercise on most days of the week.
Quit Unhealthy Habits
Some habits can contribute to heart disease. If you smoke, quit. Smoking puts you at risk for a whole host of different illnesses, including cancer and heart disease. If someone in your life smokes, do not put yourself at risk by inhaling secondhand smoke. Help that person to quit.
Nutrition
Keep your heart healthy by eating healthily. Stay away from food that may increase your cholesterol and adopt a healthy diet that helps you maintain a normal body weight. Eat food that is low in fat, especially saturated fat. Stay away from refined carbohydrates; eat whole grains and complex carbohydrates instead. Stick with lean protein choices and ensure that you consume plenty of fruits and vegetables. Avoid food high in sodium or added salt, as this can affect your blood pressure.
Stress
Living a healthy lifestyle means keeping your stress levels under control. While everyone experiences stress, it is important to deal with it appropriately and not let it get out of control. Some stress management techniques include deep-breathing exercises, yoga and exercise.
See Your Doctor
Visit your doctor for your annual physical. At this preventive screening, discuss your ideal body weight. You should get a blood-pressure screening, and the doctor may do blood work to determine if there are issues with your cholesterol or other illnesses. After a certain age, you may need heart-related tests.
