Tips for Heart Health

We all know there are factors that can contribute to poor heart health, but did you know heart issues begin to b acquired during the teen years and twenties? If we take the time to adopt healthy lifestyle habits, we can decrease our chances of heart disease later in life. The following are tips for heart health:

1. Eat a balanced diet: Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals. Limit the intake of processed foods, sugary drinks, and high-sodium foods.
2. Exercise regularly: Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise per week. Find activities you enjoy, such as walking, cycling, swimming, or dancing.
3. Maintain a healthy weight: Excess weight puts strain on the heart, increasing the risk of cardiovascular diseases. Focus on portion control, eating mindfully, and engaging in regular exercise to achieve and maintain a healthy weight.
4. Don’t smoke: Smoking damages blood vessels, reduces oxygen levels in the blood, and contributes to the formation of clots. Quitting smoking can substantially reduce the risk of heart disease.
5. Limit alcohol consumption: Excessive alcohol intake can lead to high blood pressure, heart failure, and increased calorie intake. If you drink, do so in moderation as occasional consumption has shown positive effects.
6. Reduce stress: Stress may increase the amount on inflammation in the body. It may also cause poor sleep and increased blood pressure. Doing activities that help decrease or manage stress has heart health benefits. Such activities may include meditation, yoga, crafts, and getting out into nature. Reducing stress helps strengthen the heart.
7. Incorporate herbs and supplements: Some herbs and supplements may help increase circulation, reduce blood pressure and cholesterol levels, and have antioxidant effects. Antioxidants help reduce oxidative stress in the body and lower inflammation levels.

References

Fugh-Berman A. (2000). Herbs and dietary supplements in the prevention and treatment of cardiovascular disease. Preventive cardiology, 3(1), 24–32. https://doi.org/10.1111/j.1520-037x.2000.80355.x

https://health.gov/myhealthfinder/health-conditions/heart-health/keep-your-heart-healthy

https://www.hopkinsmedicine.org/health/wellness-and-prevention/risk-factors-for-heart-disease-dont-underestimate-stress#:~:text=Stress%20can%20increase%20inflammation%20in,you%20tend%20to%20sleep%20poorly.