Maintaining a Healthy Heart

Strategies for a Heart-Healthy Lifestyle 

Heart disease is the leading cause of death in the United States, claiming countless lives each year. February is recognized as American Heart Month and a good time to reflect on the importance of heart health and the steps we can take to protect this vital organ. This is important for everyone but especially if you are living with diabetes. Diabetes doubles your risk of developing heart disease. The tips below will provide you with valuable information on ways to maintain a healthy heart. 

Understanding Heart Disease

Heart disease encompasses a range of conditions that affect the heart, including coronary artery disease, heart attacks, heart failure, and arrhythmias. 

Risk Factors

While some risk factors for heart disease, such as age and our family genetics (heredity) which are beyond our control and not modifiable, many risk factors can be managed through lifestyle changes and prescribed medical interventions. Here are some key risk factors:

• Diabetes: Diabetes doubles your risk of heart disease by causing damage to blood vessels and nerves.

• High Blood Pressure: High blood pressure, also known as hypertension, can damage the arteries, leading to heart disease.

• High Cholesterol: Elevated levels of LDL cholesterol and Triglycerides can cause plaque buildup and hardening in the arteries. 

• Smoking: Smoking damages blood vessels and lowers oxygen levels in the blood. 

• Obesity: Excess weight on your body puts an added strain on your heart.

• Sedentary Lifestyle: Lack of physical activity can contribute to obesity, high blood pressure, and high cholesterol.

Tips for Maintaining a Healthy Heart

Implementing the following strategies can significantly reduce your risk of heart disease and promote overall cardiovascular health.

Control Your Blood Glucose

For people living with diabetes, controlling your blood glucose level is essential for preventing heart disease and other complications from diabetes. For most people, the target range for fasting blood glucose is 130 or less. And the target range for post meal (also known as post prandial blood glucose) or any other time other than fasting is 180 or less. You’ll want to check with your doctor as there can be exceptions and different target ranges for some people.

Make sure you follow your healthcare provider's guidance regarding taking your medications and any other advice the give you regarding your lifestyle and health.

Maintaining stable blood glucose levels and staying within the recommended ranges can reduce the risk of complications from diabetes, including the development of heart disease.

Adopting a heart-healthy lifestyle involves a combination of controlling your blood glucose, getting regular exercise, eating a healthy diet, getting quality sleep, reducing stress, not smoking, taking medications as prescribed medications. If you lead a healthier lifestyle, it can help reduce your risk of heart disease.

Exercise Most Days of the Week

Exercise is one of the most effective ways to keep your heart healthy. Aim to engage in physical activity most days of the week. Make it fun and choose activities you love, such as dancing, cycling, swimming, or playing a sport. Even simple walking for 30 minutes a day can make a significant difference. *I love to get my exercise by dancing, hiking and birdwatching, along with resistance training. 

• Cardio Workouts: Activities like dancing, running, brisk walking, and aerobics help to strengthen the heart and lungs and improve circulation.

• Strength Training: Building muscle through resistance training helps you burn calories more efficiently. 

• Flexibility and Balance: Exercises such as Tai Chi and yoga help with flexibility, balance, and stress reduction.

Image of Carole Jakucs. Hiking, 2025. Image subject to copyright. 

Maintain a Healthy Diet

A balanced diet rich in nutrients is essential for heart health. Focus on eating whole foods and minimizing processed foods:

• Vegetables and Fruits: Choose a variety of colorful vegetables to ensure a range of nutrients. Eat fruits instead of cookies and pastries to satisfy a sweet tooth.

• Whole Grains: Choose whole grains like oatmeal, brown rice, and whole wheat bread and crackers over refined grains.

• Lean Proteins: Include sources of lean protein such as fish, poultry, beans, and legumes.

• Healthy Fats: Incorporate sources of healthy fats like olive oil, avocados and nuts, while limiting saturated and trans fats. 

• Limit Sodium: Reduce your intake of sodium to help reduce your high blood pressure.

• Sugar: Avoid sweets and added sugars to help control your blood glucose, weight and  inflammation.

Get Quality Sleep

Adequate sleep is essential for heart health. Poor sleep can contribute to the development of diabetes, high blood pressure and obesity, all of which increase the risk of heart disease. Try to get 7-9 hours of quality sleep every night. Ways to achieve this are by establishing a regular sleep schedule, cutting off the use of electronic devices at least two hours before bedtime and engaging in a relaxing bedtime routine.

Manage Stress

Chronic stress can negatively affect your heart health by raising blood pressure and causing unhealthy behaviors, such as overeating, smoking, drinking alcohol and more. Implement stress-management techniques you find comfortable doing such as:

• Mindfulness and Meditation: Practice mindfulness or meditation to reduce stress and improve overall well-being.

• Physical Activity: Exercise daily as exercise helps to release endorphins, known the “feel good” hormones which act as natural stress relievers.

• Hobbies and Interests: Engaging in hobbies and activities you enjoy.

• Social Connections: Carve out time to spend with family and friends you like being with. Work to maintain strong relationships with friends and family for emotional support.

Don’t Smoke

Smoking is a major risk factor for heart disease. If you smoke, quitting is the best thing you can do for your heart health. Seek support from healthcare professionals, support groups, or smoking cessation programs to help you quit successfully.

Take Medications as Prescribed

If you’ve been diagnosed with diabetes, high blood pressure, high cholesterol, or any other condition that affects your heart, it is crucial to take your medications as prescribed by your healthcare provider. Make sure to get regular check-ups. Follow the advice of your doctor or other health provider and get the labs and other tests they suggest for you. 

It's Never Too Late to Start 

If you feel you've neglected your health, it's not too late to take steps toward a healthier heart. Today, on the last day of American Heart Month, take a bit of time to reflect on your heart health and lifestyle and commit to making positive changes for your health now and for the future.

Make Time for Your Health - Pay Yourself First

The COVID-19 pandemic has thrown many of us off our game. With gyms and dance studios closed, long lines at grocery stores and many other businesses either shuttered or their services altered, we've had to change our schedules, our lifestyles and our workout routines - and that's just for starters. 

Now the holidays are here. The holiday season is a busy time for all us. But don't let the pandemic or the holidays deprive you of your health and fitness.

Here are some tips to help you stay healthy:

• Make time to exercise each day. We know that daily exercise is good for the cardiovascular, respiratory and musculoskeletal systems. Exercise also helps to reduce insulin resistance (so it improves insulin sensitivity) which helps to control blood glucose levels. Exercise also helps to improve mood.

• Shop for healthy, whole foods (not processed) either in-person or by utilizing the many grocery shopping apps. Plan your meals and invest in a little extra time to cook nutritious meals.

• Stay away from foods with additives. Unhealthy foods that contain food additives such as artificial colors, flavors and preservatives are inflammatory. They are not good for our bodies and brains. 

• And don't forget your sleep. Health experts generally advise to get between 7 - 9 hours of sleep per night. This helps to strengthen our immune system, and reduce the stress hormone known as cortisol. Cortisol can wreak havoc on the body when levels are too high for too long.

Pay yourself first. Make time for daily exercise, healthy eating and ample sleep each night. Why? If you don't make time for your health today, there's a good chance you'll be forced to spend time with an illness (such as high blood pressure, type 2 diabetes or heart disease) tomorrow. 

Seven Tips for a Healthier Heart

American Heart Month just wrapped up in the U.S. And with spring around the corner with its promise of new life with flowers abloom, it's a good time to think about your life with healthy habits that can lower your risk of heart disease. Heart healthy habits are good for your whole body (and brain) too.

Boston Common by Carole Jakucs, 2016. Image subject to copyright.

Increase your activity – Exercise 30 minutes daily to help maintain weight and improve overall fitness (check with your doctor before you start) which will help reduce your risk for cardiovascular disease and type 2 diabetes.

Eat a healthier diet – Reduce or cut down on junk foods (pastries, chips, candies, sodas and alcohol) and bad fats such as saturated fats (red meat and full fat dairy) and hydrogenated oils (in junk foods and even some so-called healthy snacks and foods). Increase your intake of fresh vegetables and fruits, lean proteins and whole grains - to help maintain overall health by getting a variety of vitamins and minerals in your diet.

If you smoke – QUIT! Smoking damages the cardiovascular system and causes a multitude of health problems and illnesses.

De-Stress – Look for ways to decrease stress in your life as ongoing stress can raise your risk for cardiovascular disease.

Maintain a healthy weight – Find out what your healthy weight is for your height and body frame and work to stay within that range. Excess weight increases the risk of cardiovascular disease, type 2 diabetes and some cancers too.

Monitor your serum (blood) levels of cholesterol and triglycerides (with your healthcare provider) with a goal of achieving readings in the heart healthy target levels.

Enjoy life! Life can get busy with work and tasks – make the time to do things that make you happy such as being with cherished family and friends and pursuing hobbies you love.

Six Ways to Stay True to Your Heart

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:

Honolulu, Hawaii by Carole Jakucs, 2016. Image subject to copyright.

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.

Five Ways to Help Your Heart

February is “American Heart Month." While February is also the month we celebrate Valentine's Day, think of flowers and all things dear to our heart; it's also a good time reflect on the health of our heart. Heart Disease is the number one killer of both men and women in the United States. While any disease and its causes can be complex, here are five things you can do that may help to reduce your risk of developing heart disease. 

Roses by Carole Jakucs, 2014. San Marino, CA. Image subject to copyright.

• Exercise at least 30 minutes daily most days of the week. Consult with your doctor or health care provider before beginning any exercise program.
• If you smoke, STOP! Smoking damages blood vessels which can lead to high blood pressure, strokes, heart attacks and kidney disease in addition to raising your risk of developing Cancer and COPD.  
• Eat a healthy diet that includes plenty of fresh organic produce (vegetables and fruits), whole grains and lean protein. Follow a diet that is low in saturated and trans fats (trans fats are also known as "partially hydrogenated oils") salt and sugar (including high fructose corn syrup). Try to incorporate healthy monounsaturated fats in your diet such as olive oil. Following a Mediterranean diet is generally considered a heart healthy diet.
• 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 is low is salt (sodium) and contains appropriate amounts of potassium, calcium, magnesium and fiber also helps to control blood pressure. Incorporating these into your diet is part of what's known as the DASH Diet (Dietary Approaches to Stopping Hypertension).
• Maintain a healthy weight for your height and frame size. Obesity raises your risk of a wide range of illnesses and diseases.

*Contact your physician or health care provider for any questions or concerns you may have about your health.