February isn’t just about Valentine’s Day hearts. It’s also American Heart Month, so it’s a good time to evaluate your lifestyle and make some heart-healthy changes.
Heart disease is the number one cause of death for men and women in the United States. Here are some tips to help you fight against heart disease and improve your cardiovascular health.
Monitor Your Vitals
Do you know your blood pressure and cholesterol level? If not, you should start keeping track.
Those measurements are two of the biggest contributors to poor cardiovascular health. Purchase a blood pressure cuff or monitor and check your vitals daily. Visit your doctor for a comprehensive blood pressure test every five years.
Schedule a cholesterol test with your primary physician every four to six years. They can advise you of appropriate lifestyle changes and prescribe medication to help you manage your cholesterol.
Eat a Heart-Healthy Diet
Avoid excess saturated fat, sodium and sugar at mealtime to boost your heart health. Consuming large amounts of caffeine and alcohol raises your blood pressure, so you may also consider cutting back on those beverages.
Here are some foods to include in your diet:
- Leafy green vegetables: Spinach, kale and collard greens contain Vitamin K, which protects your arteries from damage and hardening.
- Berries: Strawberries, blueberries, raspberries and blackberries are packed with antioxidants that protect your heart from oxidative stress and inflammation.
- Whole grains: Brown rice, whole wheat bread, quinoa and barley are good for reducing cholesterol and blood pressure.
- Avocadoes: This fruit has monosaturated fats that lower cholesterol.
- Tomatoes: Like berries, tomatoes are chock-full of antioxidants that neutralize the harmful effects of free radicals.
- Fatty fish: Salmon, mackerel, sardines, tuna, cod, herring and trout contain omega-3 fatty acids, which reduce triglycerides in your blood and slow plaque formation in your arteries.
Get Up and Get Moving
Your heart needs activity to pump and circulate oxygenated blood through your body. Maintaining a healthy weight also reduces the stress on your heart and arteries.
Shoot for 30 minutes of aerobic exercise five to six times a week and try light strength training at least twice a week. Talk to your doctor before starting a workout routine to ensure you follow safe health practices.
Aerobic exercise options include:
- Taking the dog for a walk
- Going for a short jog
- Riding your bicycle
- Swimming or participating in water aerobics
- Dancing or Zumba fitness
- Gardening
- Golfing
- Practicing yoga or Pilates
Eliminate Tobacco
Smoking is extremely detrimental to your heart health. It raises your blood pressure and heart rate and narrows your arteries, which may eventually cause a heart attack. Furthermore, Nicotine can stay in your body for up to eight hours and increase your arteries’ cholesterol deposits.
Various products, including nicotine patches, gum and lozenges, can help you wean yourself off tobacco. Depending on your health and needs, your physician may prescribe medication to kick the habit.
Embassy Healthcare offers heart-healthy meals and comprehensive cardiac care to ensure our residents live a comfortable lifestyle. Call 216-378-2050 or contact us online to learn more.
