Heart disease is the leading cause of death for men and women worldwide. While death rates have been slowly dropping over the past decade, about 659,000 people in the US die each year from heart disease. If you’re wondering what you can do to keep your heart in top shape, we’re sharing healthy daily habits you can incorporate into your routine to prevent heart disease.
How to Keep Your Heart Healthy
Did you know that one person in the US dies every thirty-six seconds from heart disease? This preventable disease costs over $360 billion each year for health care services, medicines and lost productivity due to death. So what can you do to prevent heart disease? Develop some heart-healthy habits like the ones below!
Get regular exercise.
Your heart is a muscle, and just like your abs or your biceps, it needs to work out to stay strong. Experts recommend getting up and moving at least once per hour each day to keep blood circulating. Aerobic exercises like walking, swimming, running or biking are also recommended most days of the week for about thirty minutes to keep your heart healthy.
Eat a balanced diet.
You are what you eat! What you put into your body is its fuel and heart-healthy foods can offer the nutrients needed to thrive. Try to eat a balanced diet of fruits and vegetables, whole grains, nuts, legumes, lean meat, fatty fish and low-fat dairy options. Limit saturated fat, sodium, processed sugar and trans fat when possible. Remember to drink plenty of fluids like water. Coffee and green tea without added sweeteners are great options too. You can also fill nutritional gaps with dietary supplements like fish oil, vitamin D, fiber and more.
Maintain a healthy weight.
Carrying around extra weight is bad for your heart. New studies from the American Heart Association suggest that excess belly fat can increase the risk of cardiovascular disease. If you’re looking to drop a few pounds, create a realistic plan and stick to it. Reading food labels, watching your calorie intake and being mindful of portion sizes can help you maintain a healthy weight.
Reduce and manage stress.
Simple meditation or deep breathing techniques are great for stress management. Yoga, walking outside and tai chi can also reduce stress and get your body moving.
Keep your blood pressure and cholesterol in check.
High cholesterol and blood pressure are major risk factors for heart disease. Having high blood pressure can lead to cardiovascular complications that can weaken and put a strain on your heart. High cholesterol makes it difficult for blood to flow through your arteries to your heart. Eating a healthy diet and exercising can help keep these levels down.
If you’re wondering how to keep your heart healthy, one of the easiest ways is to stop smoking. Smoking, or being around secondhand smoke, damages the heart and blood vessels. Quitting smoking reduces the risk of heart attack and premature death and often reverses the damages.
Why Choose AMS Cardiology for Your Heart Health?
At AMS Cardiology, we are committed to providing comprehensive cardiovascular care to our patients. Whether you’re interested in our state-of-the-art cardiac imaging services or would like to build a preventative treatment plan of healthy daily habits for your heart, we can help. Schedule a cardiologist check-up appointment with us today at 215-517-1000.