Health
Doctors Reveal Easy Lifestyle Changes for a Happier Heart
Heart disease is a significant concern in America, responsible for one in every five deaths. However, adopting certain lifestyle changes can significantly reduce your risk. According to experts, these changes are accessible and affordable, making them feasible for almost everyone. Here are seven practices that your heart will appreciate, as recommended by cardiologists.
Follow a Heart-Healthy Diet
Eating well is one of the most effective ways to support your heart. Cardiologists often recommend the DASH diet, which stands for Dietary Approaches to Stop Hypertension.
“This is a diet high in vegetables, fruits, low-fat dairy products, whole grains, poultry, fish, and nuts and low in sweets, sugar-sweetened beverages, and red meats,” explains Jennifer Wong, MD. This diet is rich in essential nutrients like potassium, magnesium, and calcium while being low in saturated fats and cholesterol. A key aspect of the DASH diet is limiting salt intake, which can help reduce hypertension.
Limit Alcohol Consumption
While some believe a daily glass of red wine is beneficial, recent research advises against any alcohol consumption for heart health.
“Heavy drinking, on the other hand, is linked to a number of poor health outcomes, including heart conditions,” say experts from Johns Hopkins Medicine. Excessive drinking can lead to high blood pressure, heart failure, and other serious conditions. Reducing alcohol intake is a crucial step toward a healthier heart.
Monitor Your Blood Pressure
Understanding your blood pressure numbers is vital, especially for those at higher risk of heart issues. Regular self-monitoring at home with a blood pressure cuff is recommended.
“You should call your doctor if the blood pressure is greater than 180/120 mmHg on repeated measurements while at rest,” advises Wong. Immediate medical attention is necessary if high readings are accompanied by symptoms like headache or chest pain.
Engage in Regular Exercise
Staying active is essential for heart health. Dr. Rigved Tadwalkar suggests incorporating at least 150 minutes of moderate-intensity aerobic activity each week.
This translates to about 30 minutes a day, five days a week. Activities like brisk walking, swimming, or cycling can help keep your heart in top shape. Including strength training and flexibility exercises can further enhance overall health.
Quit Smoking
If you’re a smoker, quitting can have immediate benefits for your heart. The U.S. Food and Drug Administration notes that your heart rate drops just 20 minutes after your last cigarette.
“Within four years of quitting, your risk of stroke drops to that of lifetime nonsmokers,” they report. Quitting smoking is one of the most impactful changes you can make for your heart.
Ensure Adequate Sleep
Getting enough sleep is crucial for heart health. The Centers for Disease Control and Prevention (CDC) recommend seven to nine hours of sleep per night.
However, one in three Americans doesn’t meet this target, which can lead to higher risks of obesity, high blood pressure, and Type 2 diabetes. “Adults who sleep less than seven hours each night are more likely to say they have had health problems,” says the CDC.
Manage Stress Effectively
Chronic stress can take a toll on your heart. Finding effective ways to manage stress, such as meditation, yoga, or deep-breathing exercises, can benefit your cardiovascular health.
Reducing stress not only improves heart health but also enhances overall well-being.
Taking these steps can significantly improve your heart health and reduce the risk of heart disease. By adopting these practices, you can enjoy a healthier, more vibrant life while keeping your heart in mind.
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