February is American Heart Month, a time to raise awareness about heart disease and the importance of taking care of our hearts. Heart disease is the leading cause of death in the United States, with more than 600,000 Americans dying from it every year.
Fortunately, there are steps we can take to reduce our risk and improve our heart health. We will explore some simple heart-healthy habits you can incorporate into your daily routine, as well as resources for where to go to learn more about heart health.
Get Moving
Regular physical activity is one of the best things you can do for your heart. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, every day. You can also try activities like dancing, cycling, or swimming. Exercise not only strengthens your heart and lowers your risk of heart disease, but it also helps to manage weight, reduce stress, and improve overall health. If you don’t know where to start, try just going for a walk. You can even invite friends and work on your heart health together!
Eat a Healthy Diet
A heart-healthy diet is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit your intake of processed foods, sugar, and saturated and trans fats, which can increase your risk of heart disease. Opt for healthy snacks like nuts, seeds, and fruit, and try cooking at home more often to have better control over the ingredients you use. A simple example of a well-balanced dinner would be a whole grain like rice, a protein of your choice, and a vegetable of your choice. From this basic meal, you can get creative and customize to what you enjoy.
Quit Smoking
This one isn’t a new recommendation. You may more closely correlate the effects of smoking to your lungs, but not smoking is one of the best things you can do for your heart. Smoking damages your blood vessels and can lead to a buildup of plaque in your arteries which increases your risk of heart disease. If you need help quitting, talk to your doctor or join a smoking cessation program.
Manage Stress
Your mental and emotional health can also impact your heart health. Stress can take a toll, so it’s important to find ways to manage it. Try relaxation techniques like deep breathing, meditation, or yoga. Get enough sleep, and make time for activities you enjoy, like spending time with loved ones or pursuing hobbies. Take the time to prioritize yourself and your health and it will pay off in the long run.
Monitor Your Health
Regular check-ups with your doctor are essential for maintaining heart health. They can check your blood pressure, cholesterol levels, and other risk factors for heart disease. If you have a family history of heart disease or other risk factors, your doctor may recommend additional testing or monitoring.
More information on Heart Health
- The Centers for Disease Control and Prevention (CDC) has a wealth of information about heart health, including risk factors, prevention, and treatment. Their website is a great place to start learning about heart health.
- The American Heart Association (AHA) is another excellent resource for heart health information. They offer resources on heart-healthy living, as well as support for those living with heart disease.
- The National Heart, Lung, and Blood Institute (NHLBI) is part of the National Institutes of Health and provides research, education, and resources related to heart, lung, and blood diseases.
Incorporating heart-healthy habits into your daily routine can be easier than you think. Start by making small changes, like taking a walk after dinner or swapping out sugary snacks for healthier options. Over time, these habits can become a natural part of your lifestyle, helping you to lower your risk of heart disease and improve your overall health.
National Heart Month is an excellent opportunity to focus on our heart health and learn ways to take care of ourselves and it's never too early or too late to start. The healthier your heart, the better you’ll be able to live and love!
When was the last time you checked in on your hearth health? We’re ready to help at Orchard Hospital and our Medical Specialty Center - Your Everyday Health Care Clinic.
