Heart Health 101: The Holy Grail To a Healthy Lifestyle
Heart disease is among the leading causes of death in the USA and has been so since 1950, according to the CDC (Centers for Disease Control and Prevention). While you can’t change some causes, such as sex at birth, age, and family history, you can do certain things to reduce your chance of getting heart disease. Below are five steps to keep your heart healthy.
Eat a Heart-Healthy Diet
Unhealthy foods with high saturated fats, cholesterol, and trans fats cause factors such as diabetes that lead to heart diseases, according to the CDC. Even too much salt in your food could raise your blood pressure, leading to problems.
Switching from these foods to healthier ones reduces the risk significantly. But what are these alternatives? Doctors like Dr. Ian Weisberg advocates for:
- Vegetables and fruits
- Lean meats and fish
- Beans or other legumes
- Whole grains
- Low-fat or fat-free dairy foods
- Healthy fats like olive oil and avocado
Exercise. Aim For 30 – 60 minutes of Activity Daily.
After hearing about exercise for the 1000th time, exercising may sound like a cliché. Besides, you don’t feel anything wrong that would prompt you to exercise – right? Wrong. You actually don’t need evidence to exercise. Your daily routine should include 30 to 60 minutes of physical activity.
Regular physical activities lower the risk of heart disease by controlling weight, cholesterol levels, and blood pressure. It doesn’t have to be hours of vigorous aerobic exercise; simple activities like walking or gardening can make an impact. Even a good amount of sex can do the trick! According to a publication on the National Institute of Health website, sex can lower factors that lead to heart diseases.
Schedule Regular Heart Check-Ups
Most heart diseases develop because of predisposed conditions like high blood pressure and diabetes. If you catch them earlier, you can reduce the chances of having heart problems. But how do you do that? The answer is regular heart check-ups.
Experienced doctors like Ian Weisberg can identify primary factors that could lead to heart disease. When it’s still in the early stages, the doctor can recommend lifestyle changes or medication. Regular check-ups can also help detect changes in heart function, allowing for early intervention if needed.
Don’t Smoke or Use Tobacco
One of the best ways to prevent heart disease is to avoid or quit smoking and using tobacco products. If you’re not a smoker, stay away from smokers. Chemicals in cigarettes and tobacco products damage your heart and blood vessels, significantly increasing the risk of stroke and heart attacks.
Cigarette smoke also lowers your blood oxygen levels, increasing heart rate and blood pressure. It forces the heart to work harder to raise enough oxygen for the brain and the body. If you are a smoker, it’s in your best interest to quit. Luckily, your body starts repairing itself soon after you stop, and your risk drops by half within a year.
Conclusion
Heart diseases are preventable, and it’s never too late. You only need to make changes to your daily life. While it may initially seem challenging, the long-term benefits of heart health are worth it.
