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.
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| 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.
