People can take several steps to lower their risk of heart health issues. While medical care is still needed, simple lifestyle changes can go a long way to having a healthier heart. What are some things a person can do today?
Quit Smoking
Every person today knows the dangers of smoking. Tobacco use increases a person’s risk of heart disease, stroke, cancer, and more. Quitting isn’t easy, but it is easier than trying to recover following a heart attack or stroke. Commit to stop today.
Watch someone practicing on CPR training manikins. See how hard they must press when performing CPR and imagine they are doing that to a real person. Ribs could break, and there could be other complications. Stop smoking and minimize the risk of needing CPR at some point in the future. Your body will thank you for taking this step.
Follow a Healthy Diet
One of the best ways to prevent heart disease is to follow a healthy diet and limit portion size. Choose foods high in nutrients and low in calories. Fruits, vegetables, and whole grains are always good choices. Limit saturated and trans fat intake.
Monitor Cholesterol Levels
Doctors calculate a person’s cholesterol level using a specific formula. They want to see a low-density lipoprotein level under 7 mg/dL. The high-density lipoprotein level should be higher, as low HDL levels put a person at risk of heart disease. Triglycerides are also used in the formula.
High Blood Pressure
Men and women with high blood pressure are at higher risk of having a stroke. Salt is a primary culprit for high blood pressure, so minimize salt intake to decrease these numbers. The goal should be to have blood pressure under 120/80 mm Hg.
Get More Exercise
Countless individuals live sedentary lifestyles today, and the effects of this lifestyle are seen in their health. People must walk at least 150 minutes per week at a moderate speed to lower their blood pressure and cholesterol numbers. Anything is better than nothing when it comes to getting more exercise. Take five minutes each hour to stand up, move around, do a few toe touches or jumping jacks, and get the blood flowing for better heart health.
Maintain a Healthy Weight
Men and women must watch their weight to protect their health. A high-calorie diet combined with minimal physical activity will lead to weight gain. Losing excess pounds can be a struggle, but it is a goal every person should strive for. Many people don’t realize that small changes can significantly affect a person’s life. They should set a goal to lose five percent of current body weight and then reassess the situation. Often, they find they feel better and want to continue moving forward with this goal.
Get Plenty of Sleep
Sleep is important for heart health. Did you know that the amount of sleep you get and sleep quality affect your eating habits? Excessive sleep, however, can be as harmful as inadequate sleep. People should try to get between seven and nine hours each night. Regular exercise during the day will help anyone get a good night’s sleep. A bedtime routine is also essential. All electronic devices should also be kept in other parts of the home.
Begin making these lifestyle changes today. Those who do feel better in little time. Each success will provide the motivation needed to keep moving forward. Choose one area to focus on and get started. Your heart will thank you.