Most people know that a healthy heart is an important part of an overall healthy lifestyle, but unfortunately few people actually follow the recommendations from the American Heart Association (AHA) that can lower risk for heart attack and heart disease. A study from 2005-2010 indicated that only 1.2 percent of Americans follow all the AHA recommendations, down from 2 percent just 15 years ago. As a result, more than 70 percent of U.S. adults are overweight or obese (as measured by Body Mass Index, or BMI), putting them at higher risk of heart disease. Here are 6 easy habits you can adopt to lower your risk.
Move More
One of the biggest things you can do to strengthen your heart and reduce your chance of developing heart disease or other chronic illness is to exercise regularly. Getting 30-60 minutes of moderate exercise at least 3 times a week can be tremendously beneficial to your heart.
Studies have also shown that sitting for several hours at a time increases the risk of heart attack or stroke—and many people today spend hours sitting at work, or sitting on the couch watching television. Even if you exercise pretty regularly, sitting for extended periods of time can still be detrimental. Whether you’re sitting at a desk all day for work or sitting at night, it’s important to get up and move around every hour or so. Make it a habit to stand up and walk around the room during every commercial break, stand up while you’re talking on the phone at work, or set an alarm to get up at regular intervals. Better yet, set up a treadmill in the place of your couch and walk at a slow speed (1.0-2.0) the entire time you watch TV.
Stay Away from Smoke
The good news is that the percentage of U.S. smokers has declined in recent years from 28 percent between 1988-1994 to 23 percent between 2005-2010. Unfortunately that still means almost 1 in 4 adults smokes, and many more who live with a smoker breathe in secondhand smoke on a daily basis. Studies show that smoking promotes blood clots, blocking blood from getting to the heart and brain. Quitting smoking can be hard, but it might be worth it to save your heart or the hearts of those you love.
Dial in Your Diet
No heart-healthy habits list is complete without discussing your diet, because it’s a critical part of the picture. Millions of Americans every year start eating healthier and then quit when they can’t maintain the diet—going for an “all or nothing” approach. Instead, make small changes to your diet that can lead to better health. Rather than restricting too many foods from your diet, start adding healthier items. Load up your plate with colorful vegetables instead of fillers like chips or fries. Pack fruits in your lunch for snacks instead of hitting up the candy machine mid-afternoon, and reduce your red meat intake in favor of other lean meats and fish packed with omega-3.
Limit Libations
You don’t have to give up alcohol entirely (although if you can that is great, because you can eliminate a significant source of empty calories from your diet by removing alcohol), but you should limit your intake. Small amounts of alcohol such as wine, consumed in moderation, can provide some heart-healthy benefits, but too much alcohol contributes to increases in blood pressure, weight gain, and higher volume of blood fat, all of which can contribute to heart disease. Health officials recommend no more than two drinks a day for men—12 ounces of beer or 4 ounces of wine—and one for women.
Mind Your Mouth
Nope, we’re not talking about your language—we’re talking about oral health. Your mouth matters more than you think when it comes to heart health. Without regular brushing and flossing, you can develop gum disease, which increases inflammation in your body and contributes to higher risk of heart disease. See your dentist at least every six months for a cleaning and check-up, brush twice a day, and floss at least once a day to maintain a healthy mouth.
Maintain Mental Health
Factors like stress, depression, anxiety, and anger can all contribute to higher risk of heart disease. Find ways to reduce stress in your life, or visit a professional for help dealing with mental health issues in your life to keep your heart healthy.
Developing healthy habits today can help strengthen your heart and provide you with the defenses you need to prevent heart disease. Commit to your heart by making small changes today.
Lauren Hill is a freelance writer and contributing author for Cardiac Vascular & Thoracic Surgery Associates (CVTSA) a northern Virginia surgical group specializing in open heart, transplant and robotic surgeries. Go here to see how they might be able to help you.
Tagged as: dieting, eating habits, healthy living, heart healthy, physical activities, weight loss
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