The World Health Organization reports that heart disease is the number one cause of death globally, killing over 17 million people a year as of 2004. That number is expected to continue to rise. Heart disease is definitely preventable, because poor lifestyle habits cause most of the risk factors. To stop yourself from becoming part of these statistics, adopt healthy habits into your lifestyle to improve your heart health.
Regular Exercise
Exercise can become habit forming, and even addictive. You don't need to go that far, but making regular exercise a habit is a key to maintaining a healthy heart. The American Heart Association explains that regular exercise prevents heart disease, stroke and death from heart attack by controlling the key risk factors: high cholesterol, high blood sugar and high blood pressure. Although weight resistance exercise builds muscle and helps control weight, aerobic exercise that gets the heart pumping is better for the heart. You don't have to become a marathon runner to reap healthy heart benefits -- walking will do. A study in a September 2002 issue of the "New England Journal of Medicine" reports that walking and vigorous exercise delivered the same benefits to the heart and reduction in heart disease risk. The AHA recommends exercise at the rate of 30 minutes per day, which can be done all at once or in 10- or 15-minute intervals. Exercise at 50 to 85 percent of your target heart rate, which is 220 minus your age.
Stress Relief
Chronic emotional stress is a major risk factor for heart trouble. The American Institute of Stress explains that people exposed to stressful situations suffer a much greater heart disease risk. Even a fun sporting event can be a stress trigger for the heart, according to a CNN report in which University of California cardiologist Robert A. Kloner, M.D., states that the brain and heart are connected. Anything that troubles the brain, like your favorite team's loss, also affects the heart. The key lies in finding a way to release your stress and relax. Yoga, keeping a journal, fishing or a simple nap are all ways to relax and lower your blood pressure. Find an stress-reducing activity that works for you, and take time to do it whenever you can.
Healthy Eating
Eat healthy by increasing your intake of fruits and vegetables. That may sound like an obvious step, yet the World Health Organization reports that people are not consuming enough, and over 2.7 million lives per year could be saved simply by developing this one habit. The National Institutes of Health developed a diet to lower blood pressure and help prevent cardiovascular disease. The DASH or Dietary Approaches to Stop Hypertension diet incorporates healthy nutrition guidelines, including limiting saturated fats and sodium, and increasing beneficial omega-3 fat, fruit and vegetable intake.
Breathe Deeply
Your grandmother may have told you to take a deep breath when you were upset -- turns out she was on to something. Deep breathing can immediately lower blood pressure and pulse rate, according to a study in the June 2005 issue of "Hypertension Research." Subjects had their blood pressure and heart rates taken and then were asked to take six deep breaths in a 30-second period. When BP and heart rate were taken again, there was a significant drop in both measurements. Taking a few minutes to breathe deeply throughout the course of the day can improve heart health. Deep breathing can be done in your car, at your desk, at the kids' soccer game or while cooking dinner. You may also want to practice pranayama, a type of yoga breathing that includes alternate nostril breathing shown to be beneficial in treating heart problems, including high blood pressure and blocked arteries.
References
- World Health Organization: Cardiovascular Diseases; January 2011
- American Heart Association: Physical Activity
- New England Journal of Medicine; Walking Compared to Vigorous Exercise For The Prevention of Cardiac Events in Women; JE Manson, et al.; Sept. 5, 2002.
- American Institute of Stress: Stress and Heart Disease
- CNN.com: Super Bowl May Trigger Heart Attacks
- World Health Organization: Promoting Fruit and Vegetable Consumption Around The World
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