It’s American Heart Month. And since heart disease is the # 1 killer of adults in the U.S. now may be a
good time to consider your lifestyle and find ways to improve your heart
health.
While heart disease
and its causes can be complex, here are six ways you can help to reduce your
risk of developing heart disease:
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| Honolulu, Hawaii by Carole Jakucs, 2016. Image subject to copyright. |
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- Don’t smoke - Smoking damages blood vessels and can cause high blood pressure, heart attacks strokes
and kidney disease. It also raises your risk of developing lung other
cancers and COPD.
- Control your
blood pressure - Monitor your blood pressure to keep it within the normal
range which is generally considered 120/80 or lower. High blood pressure damages
blood vessels setting the stage for heart attacks, strokes and kidney
disease. Consuming a healthy diet that contains recommended amounts of
potassium, calcium and magnesium also helps to control blood pressure. Don’t
eat foods high in sodium as too much salt increases blood pressure. See the DASH diet for more information.
- Exercise (even walking)
at least 30 minutes per day, most days of the week. (Get your doctor’s
approval before you begin). Exercise helps burn calories to help
control your weight, improve circulation and reduce stress.
- Maintain a
healthy weight for your height and frame size. Being overweight places a
burden on your heart and blood vessels. It also raises your risk of
developing Type 2 Diabetes.
- Eat a healthy
diet that includes plenty of fresh vegetables and fruits, legumes and
beans, whole grains, lean protein and olive oil. Reduce your intake of saturated and trans fats (hydrogenated oils) high fructose corn syrup and junk foods. Consider a Mediterranean Diet which most experts agree is a heart healthy diet.
- Try to keep your stress under control. High stress levels are known to increase your risk for heart disease by raising cholesterol levels and blood pressure.
Contact
your physician for any questions or concerns you have about your health. |
