The American Heart Association sets eight essential pillars for improving and maintaining heart health. Better cardiovascular health helps lower the risk of heart disease, stroke, and other major health problems. The best part about these healthy habits is that they work together and share many benefits. Incorporating sufficient exercise, eating a balanced diet, and quitting unhealthy habits can significantly improve overall health and prevent many other diseases. Additionally, by regular health screenings, you can keep track of your body’s condition.
1 – Get active
In modern times, people tend to get less exercise than they need. It’s easy to find excuses, but there are plenty of great reasons for incorporating daily exercise into your life. Even with only 30 minutes of moderate physical activity, such as a brisk walk or a bike ride, you can increase your life’s quality and even the length. Being active increases energy and decreases stress, making you better equipped for handling everyday business. Leading more active lifestyles may result in a decrease in body fat and a boost in confidence.
2 – Control your cholesterol
High LDL cholesterol levels can result in the buildup of fatty deposits on the inner walls of the vessels that supply blood to your organs. Plaque buildup in the veins and arteries can cause blockages that can lead to heart disease and stroke by restricting blood flow. Finding ways to lower your cholesterol allows for the proper functioning of circulatory organs so your whole body can access adequate blood supply.
Regular exercise and maintaining a healthy weight can help keep your cholesterol low. Eating the right foods, low in cholesterol, trans, and saturated fats but high in fiber, also helps control your cholesterol. This contributes to having a healthy weight and allows you to have more energy for exercise.
3 – Eat better
Food is the body’s fuel, constantly working to break it down into the energy and nutrients needed for proper functioning and regeneration. With the wrong kind of fuel, its functioning is limited and compromised. Heart-healthy foods are low in saturated and trans fats, cholesterol, sodium, and added sugars. Therefore, as much as possible, avoid processed foods, foods with many additives, and long lists of unrecognizable, confusing ingredients. Instead, we should eat foods high in whole grain fiber and lean protein while striving to make fresh produce a large majority of our daily intake.
Many of us have a basic understanding of which foods to avoid and which ones are beneficial for our health. However, we often find it challenging to put this knowledge into practice and incorporate these foods into our daily diet. Our dietitian is here to offer guidance on living a heart-healthy lifestyle.
4 – Manage your blood pressure
High blood pressure is the most significant risk factor for heart disease. The straining of blood vessels may cause microscopic tears on their surface, which the body then repairs with scar tissue. This scar tissue, however, traps the aforementioned fatty deposits flowing in the blood, causing a buildup of plaque on the walls of blood vessels. A great way to reduce blood pressure is maintaining a heart-healthy diet and exercise regime, which in turn contribute to a healthy weight. Learning how to reduce your stress levels alleviates pressure from your system almost as much as limiting your alcohol intake and avoiding tobacco products.
5 – Maintain healthy weight
Though healthy weight varies individually, a person’s ideal weight is typically within a Body Mass Index of 19 to 25. Too much fat, mainly deposited around the waist, is incredibly unhealthy because it settles in and around our vital organs, impeding their proper functioning. Decreasing weight also reduces the physical burden on our heart, lungs, blood vessels, and skeletal system. Some simple dietary changes and a slight increase in your physical activity may well be enough to achieve a healthy weight and significantly improve your quality of life.
6 – Reduce blood sugar
Are you aware of how your habits affect your blood sugar? Avoid type-2 diabetes and protect your vital organs by reducing the consumption of simple sugars in soda, juices, candy, and sugary desserts. Regular physical activity is an excellent way to improve your body’s response to insulin. This essential hormone regulates glucose (sugar) and fat in the metabolism and is the transporter that gets ‘food energy’ to our cells.
7 – Avoid smoking
It is no secret that smoking is a life-threatening danger, not just to smokers but to those around them. Along with being a serious carcinogen, smoking damages the entire circulatory system and increases the risk of coronary heart disease, hardened arteries, aneurysms, and blood clots. It reduces your lung capacity, affecting your physical activity ability. The dangers of smoking are immense, but most of them can be reversed starting from the day you quit smoking.
There is no big secret to living a long and healthy life. Instead, healthy lifestyles are composed of small decisions with significant consequences. Being mindful of the food we eat, the physical activity we choose, and reducing our exposure to harmful substances and habits can create enormous positive changes in our overall health. Since the symptoms of heart disease often remain unnoticed until it’s too late, it is vital to participate in preventive screenings regularly.
8 – Sleep better
Most adults should try to get between 7 and 9 hours of sleep each night. Kids need a bit more rest! Children aged five and younger typically need 10 to 16 hours, including those important naps. For kids aged 6 to 12, aim for 9 to 12 hours, while teens aged 13 to 18 should get about 8 to 10 hours of sleep. Getting enough shut-eye is essential—it helps your body heal, boosts brain power, and lowers the chances of long-term health issues. There are some valuable tips on how to get adequate sleep. If you need professional support, our sleep specialist is here to help.
Source: MyLifeCheck – AHA
Do you want to know how your cardiovascular system is doing? Make an appointment for a cardiovascular assessment and find it out.
