The National Health, Lung and Blood Institute recognizes February as national American Heart Month to help remind Americans to focus on heart health and encourage families, friends, and communities to invest in a heart-healthy lifestyle. Wondering how you can invest in your own heart-healthy lifestyle? Start by reading the list of heart-healthy lifestyle tips below and try to implement one or two in the next week.
Eat Healthily
Invest your time and effort into making a conscious effort on choosing healthy foods for your heart and body. The Mediterranean and the dash diet are both great dietary approaches to eating healthier. They both recommend eating vegetables, fruits, and whole grains. Eating healthier meat options such as fish, poultry, beans, nuts, vegetable oils, and fat-free or low-fat dairy products. We also want to make sure to limit foods that are high in saturated fat and sodium as well as limiting sugar and other sweeteners.
.Excercise
The national heart, blood and lung institute recommends 2 hours and 30 minutes of moderate-intensity aerobic activity (for example, 30 minutes 5 days a week) or 1 hour and 15 minutes of vigorous-intensity aerobic activity (for example, 25 minutes 3 days a week), or A combination of both moderate-intensity and vigorous-intensity activity.
Quit Smoking
The chemicals in tobacco smoke harm your heart and blood vessels in many ways. Quitting is hard, but many people have succeeded, and you can too. Set a quit date and let those close to you know about it. Ask your family and friends for support in your effort.
Manage your Stress
Stress can contribute to high blood pressure and other heart risks. Not getting enough sleep or regularly getting poor quality sleep increases the risk of having high blood pressure, heart disease, and other medical conditions. Invest in meditation, being more physically active, doing relaxation therapy, and talking with someone you trust can help you cope with
stress and sleep better.
Get 8 Hours of Sleep
During the sleep cycle, your body is working to support healthy brain function and maintain your physical health. Not getting enough sleep or good-quality sleep over time can raise your risk for chronic health problems. Aim towards getting 7-8 hours of sleep every night to help maintain your overall health and wellness including your heart health.
Get Your Blood and Cholesterol Checked
Make sure to invest time in a quarterly doctor’s visit and ask for lab work including your blood pressure, your blood cholesterol and ask your doctor how they are impacting your health and make sure to make a personal wellness plan.
References: https://www.nhlbi.nih.gov/health-topics/heart-healthy-living