Tips for a Healthier Heart

Cardiovascular disease is the number one cause of death for men and women across most ethnic and racial groups. This umbrella term, also called heart disease, describes any conditions that are the result of a narrowing or blockage of blood vessels, leading to a variety of crises including heart attacks.

Nutrition plays a vital role in heart health. When planning meals and menus, avoid foods high in trans and saturated fats, added sugars and salt. Focus on making choices that contain healthy fats, like fish and nuts. Lean protein, fresh fruits, and plenty of vegetables are all things you can’t go wrong with.

Staying active and getting regular exercise goes a long way in helping to keep blood pressure low and cholesterol at healthy levels. Managing both of those are crucial in minimizing the risk of developing heart disease. Research shows that exercising for at least 150 minutes a week, which is about 20 minutes a day, is enough to make the necessary impact on heart health. Walking, cycling, yoga, swimming, are all great choices, but if you have exercise concerns you can discuss them with your physician.

While it’s unrealistic to expect to avoid stress completely, chronic periods of elevated stress can contribute to increased blood pressure and elevated heart rate, which can both negatively impact the heart. By learning how to manage stress through things like relaxing and enjoyable hobbies, meditation, or others, you’ll be doing your heart a favor.

Sleep is necessary for healthy heart function. If you’re one of the many adults struggling with insomnia or other poor sleep issues, discuss the issue with your doctor. A condition like apnea or a deviated septum might be to blame.