These Are The Tips We All Need To Put Into Practice To Avoid Heart Disease

Some of the leading causes of heart disease, especially in adults ages 35 to 64, include high blood pressure, high cholesterol, and smoking. Smoking is the leading cause of preventable deaths in the United States, yet over 35 million Americans smoke, and according to the Centers for Disease Control and Prevention, at least half of all Americans have at least one of the three mentioned risk factors. Obesity, diabetes, and physical inactivity also contribute to heart problems. Too much weight on our bodies as well as too much sugar, sodium, and fat in our blood force the heart to work harder in inefficient conditions.

All bodies are good bodies, and shame and stigma need to be taken out of the equation when taking care of our hearts. I don’t believe we need to be a certain size to be considered healthy, but some choices are healthier than others. No food should be seen as bad or something to feel shame about if eaten, but there are foods that are better for our health than others. Eat the chips and cake once in a while, but eat more fruits, vegetables, and whole grains.

Choose foods and oils high in monounsaturated and polyunsaturated fats, and try to limit foods that are high in trans fats. Limit and evaluate your alcohol intake. The pandemic has also created an increase in alcohol abuse; heavy drinking can lead to heart disease. If you are worried about your drinking, please reach out to a friend or doctor.

Movement is good for our joints, but it’s also crucial to heart health. Exercise strengthens our heart and makes for better blood flow throughout our bodies. This keeps our blood pressure under control and keeps heart-attack-causing clogs in the arteries at bay. The US Department of Health and Human Services recommends about 30 minutes of moderate intensity aerobic activity at least five days a week.

You don’t have to do all of it at once if it feels like too much; schedule 10-minute chunks of time to walk or bike if your body allows. Low-impact exercise machines can allow for easier movement, too. If possible, jump-rope, dance, swim, or take the stairs. Talk to your doctor to see what activities are safe for you to do.

Sleep really can be the best medicine. Getting enough quality sleep each night (seven to nine hours for 18-year-olds and older) improves our immune systems, regulates the hormones that help our bodies feel full or hungry, and helps repair blood vessels. Allowing our bodies to rest and sleep reduces our risk of heart disease, obesity, blood pressure, and diabetes. Sleep is also good for mental health and can reduce stress, which is good for the heart, too.

I know this is a lot of information, and in the middle of what has been a very exhausting and painful pandemic, it may seem overwhelming. Many of us are struggling, and on some days all we can do is the bare minimum. Taking care of ourselves, moving our bodies, and getting to routine checkups have fallen off of our to-do lists. But making small changes that will benefit our health so that we can keep taking care of those we love is important, too.

Just like with New Year’s resolutions, some goals can be too lofty or may seem impossible to maintain. Pick one or two areas you want to improve and make adjustments that don’t feel restrictive or difficult to continue. It takes time to develop good habits, too, so keep at it and celebrate the good things you are doing to improve your heart health.

If February had a picture next to it in the dictionary, it would be of an elementary school classroom door or bulletin board covered in paper hearts. Valentine’s Day makes it easy to fill the month with love and friendship, but the imagery of pink and red hearts reminds us to take care of our physical hearts, too.