February is American Heart Month-12 Tips for a healthier heart.
February is most commonly know for the month of love due to Valentine's Day, but it is also the American Heart month. Heart disease is one of the leading killers of American. It takes the lives of over 2,200 people every day. There are also over a million adults that have high blood pressure and over 6 million that are currently living with heart failure. While genetics does play a role in cardiovascular disease, 80% of cardiovascular diseases can be prevented with education and action. Lifestyle changes can make a huge impact when it comes to heart health. Show your heart some love with these 10 tips.
SMILE
Happy Geart = healthy heart. Make time for enjoyable activities and hobbies. It helps relieve stress and will improve overall mood.
SLEEP MORE
Sleep is essential for a healthy heart. People who do not sleep enough are at a higher risk of cardiovascular disease. Getting enough sleep is important if you want to lower your risk of coronary heart disease.
Adults who sleep less than 7 hours each night have a higher chance of having health problems. Including asthma, depression and heart problems. Lack of sleep can also cause high blood pressure. During normal sleep, blood pressure goes down. Having sleep problems means blood pressure will stay higher for a longer amount of time. High blood pressure is one of the leading risks for stroke and heart disease. About one in three adults has high blood pressure.
EAT SMART
Nutrition plays a major role in heart health and can impact your risk of heart disease.
In fact, certain foods can influence blood pressure, cholesterol levels, triglycerides, and inflammation, all of which are risk factors for heart disease.
Here are 10 foods that you should be eating to maximize your heart health.
Avocados: excellent source of heart-healthy monounsaturated fats, they have been linked to reduced levels of cholesterol and lower risks of heart disease.
Fish Oil and Fatty Fish: Fatty fish like salmon, tuna, mackerel, and sardines and fish oil are both high in omega-3 fatty acids and may help reduce heart disease risk factors, including blood pressure, triglycerides, and cholesterol
Walnuts: Walnuts help maintain healthy cholesterol levels and decrease blood pressure, two of the major risk factors for heart disease.
Dark Chocolate: is rich in antioxidants like flavonoids, which can help boost heart health.
Dark Leafy Greens Vegetable: Leafy green vegetables like spinach, kale, and collard greens are well-known for their wealth of vitamins, minerals, and antioxidants. They contain vitamin K, which helps protect arteries and promote proper blood clotting.
Berries: are rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease.
Seeds: Chia seeds, flaxseeds, and hemp seeds are all great sources of heart-healthy nutrients, including fiber and omega-3 fatty acids. Human and animal studies have found that eating seeds may improve several heart disease risk factors, including inflammation, blood pressure, cholesterol, and triglycerides.
Garlic: Garlic and its components have been shown to help reduce blood pressure and cholesterol. They may also help inhibit blood clot formation.
Olive oil: Olive oil is high in antioxidants and monounsaturated fats. It has been associated with lower blood pressure and heart disease risk.
Green Tea: It is high in catechins and polyphenols, which has been associated with lower cholesterol, triglycerides and blood pressure
LIMIT JUNK
It is important to limit junk food to reap the full benefits of a heart-healthy diet. Added sugars, saturated fat and excessive sodium can all negatively impact heart health, as well as overall physical health. These foods, when eaten in excess, can cause weight gain, raise blood pressure and clog arteries, which are all risk factors for heart disease.
BE ACTIVE
AHA recommends 30 minute moderate exercise sessions five times a week. Jogging, walking, swimming, dancing, and biking are all great forms of exercise. Opting to park farther back in the parking lot or taking the stairs are great ways to squeeze in activity when time is short.
Heart pumping physical activity not only helps to prevent cardiovascular disease but can also improve overall mental and physical health.
BUILD MUSCLE
Do not be afraid to weightlift! Strength training complements cardiovascular exercise by toning muscles and burning fat. In addition, proper strength training can improve daily functional movements, decreasing the chance of injury. The AHA recommends two days of moderate to high-intensity strength training each week.
STRESS LESS
Stress increases cortisol, which leads to weight gain, a key risk factor for heart disease. In addition, stress can lead to other unhealthy habits, making it harder to stick to a heart-healthy program. Stress can also decrease overall happiness and increase the risk of anxiety and depression. Take time for self-care, and practice positive self-talk along with incorporating mindfulness meditation breaks throughout the day.
STOP SMOKING
Smoking is the most preventable cause of premature death in the United States, and smokers have a higher risk of developing many chronic disorders, including atherosclerosis, or the buildup of fatty substances in the arteries. When combined with other heart disease risk factors, smoking increases the risks associated with those factors.
SCREEN FOR DIABETES
Untreated diabetes can lead to heart disease, among many other complications. Diabetes can be easily detected through a simple blood test and managed a variety of ways under the care of a physician.
MAINTAIN A HEALTHY WEIGHT
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