seven-ways-to-love-your-heart.

CARDIAC HEALTH / Seven ways to love your heart.

Seven ways to love your heart.

Your heart is precious. Protect it. It seems simple enough, but heart disease continues to be the leading cause of death for men and women.

Tip 1: Maintain a healthy, well-balanced diet.
When you make seasonal vegetables and fruits, whole grains, fish, lean meats, and poultry mealtime staples, your heart will be healthier for it. Use healthy oils like olive and canola oil for cooking and on salad, instead of using butter and salt. Avoiding excessive sweets as well as fatty and fried foods is a must.

Tip 2: Be active.
Being active is essential to preventing heart disease. You should participate in at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise.

“Walking is ideal for those who haven’t exercised in a while,” Start slowly and work up to 30 minutes of moderate-intensity exercise daily. It’s easier to exercise when you have support.

Tip 3: Quit smoking.
Smokers have a higher risk of developing many chronic disorders, including atherosclerosis — the buildup of fatty substances in the arteries — which can lead to coronary heart disease and stroke. Everyone seems to know the risks, but quitting isn’t easy.

Tip 4: Have your blood pressure checked regularly.
Uncontrolled high blood pressure is sometimes called “the silent killer” because it has no symptoms, but it can damage your arteries, heart, and other organs. When you have blood pressure that is higher than 140/90 mm, you may find yourself under the care of a cardiologist.

“Get your blood pressure checked often”. Know your numbers and work with your primary care physician to make improvements.” Although you can’t change risk factors like family history and gender, there are many steps you can take to improve your numbers.

Tip 5: Monitor your cholesterol.
When your cholesterol rises, your risk of coronary heart disease does as well. When you have too much LDL or “bad” cholesterol circulating in your blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain. It can eventually form a plaque that narrows the arteries.

Eating a heart-healthy diet, exercising, and avoiding tobacco smoke can all help lower bad cholesterol. Eat a diet that is filled with vegetables, whole grains, fruits, low-fat dairy products, fish, poultry, and nuts. I like to snack on foods high in Omega-3 like edamame beans.”

Tip 6: Maintain a healthy weight.
Your body mass index or BMI tells you if you’re at a healthy weight. If your BMI is higher than 25 (normal weight), you’re considered overweight or obese. Excess weight puts additional work on the heart. It also raises blood pressure and cholesterol.

Start by modifying your diet. You can begin by eliminating sugary drinks and sodas or chips and incorporating 30 minutes of exercise per day. “Losing weight doesn’t have to be complicated. Start small and work your way up to big changes that will have a lasting impact on your heart health.”

Tip 7: Know your numbers
When you’re armed with the right knowledge about your health, you’re better able to make improvements that will help your heart in the long run. Know your family history. Understand your risks.