With September 29th being World Heart Day, we're dedicating this article to everything heart-healthy! Let's take a look at why heart health is so important and how you can get a healthier heart.
Cardiovascular disease happens to be the leading cause of death in the United States. What’s even more shocking is that according to the American College of Cardiology, every 40 seconds, someone in our country dies from a heart attack.
The bottom line is that conditions like hypertension and cardiovascular disease are on the rise. We need to make healthy dietary and lifestyle habits seriously in order to protect the health of our heart now, and for the future.
There’s no better time than World Heart Day to talk about the importance of safeguarding our heart. Here are five tips that you can implement right away for a healthy heart.
The Top 5 Tips For a Healthy Heart
#1 Support a Healthy Weight With Diet:
One of the biggest risk factors for cardiovascular disease happens to be obesity. Supporting a healthy weight is a key part of protecting your heart health, so a nutrient-dense diet is extremely important. Our trusted doctors can work with you on a weight management plan to support your goals.
Focus on getting as many whole and nutrient-dense foods that don’t come with a food label as you can. Reduce or eliminate packaged and processed foods that contain an endless ingredient list, including added sodium.
Choose to fill half your plate with veggies such as dark leafy greens, cruciferous vegetables like broccoli and cauliflower, or bell peppers. Choose healthy fats like avocados, nuts, seeds, wild-caught fatty fish, and olive oil. When choosing your protein source, opt for lean protein like chicken, or turkey.
#2 Manage High Blood Pressure:
High blood pressure is another big risk factor for cardiovascular disease and heart attack, so having your blood pressure checked regularly is important.
If you have diagnosed hypertension, you will want to work closely with your doctor or schedule an appointment with one of our doctors to talk about a treatment plan. Treating high blood pressure is an essential part of protecting your heart.
#3 Be Active:
A big part of maintaining a healthy weight, a healthy lifestyle, and a healthy heart involves staying active. Regular physical activity is great for overall health and can keep your heart healthy.
Try incorporating exercise into your day to day life, whether it’s a daily brisk walk, an hour at the gym, or a yoga class. Do what you enjoy, and you will be more likely to show up and exercise each day.
#4 Reduce Stress & Support Your Mental Health:
Mental health is just as important as physical health. When you neglect your mental health, it can have a negative effect on your body, including your heart.
According to The Heart Foundation, there is a greater risk of heart disease for those who suffer from depression, or who do not have emotional support.
If you are feeling depressed, make your mental health a priority and speak with your physician, or schedule an online appointment with a PlushCare doctor to discuss an individual treatment plan. Speaking with one of our therapists can also be very beneficial.
It’s also important to reduce stress as chronic stress can spike blood pressure among all other kinds of unwanted health issues, such as inflammation.
Read: How to Improve your Emotional Health
#5 Quit Smoking:
If you smoke, it’s time to quit. If you are surrounded by second-hand smoke, it’s time to find a way to avoid it as much as possible. Smoking is one of the number one things we can control to reduce our risk of heart disease.
Smoking can damage your blood vessel walls, increase your blood pressure, and raise LDL (unhealthy cholesterol levels) while lowering HDL (good cholesterol) levels.
Today’s the day to seriously consider dropping the smoking habit. Need help? Look for local smoking cessation support groups in your area, and consider booking an appointment with one of our doctors to get smoking cessation treatment online.
Protect Your Heart Today For a Healthy Future
Let’s all take at least one step towards supporting the health of our heart. Making these healthy changes now will only set you up for a healthy life and a lower risk of heart disease.
Read more about Top Tips for a Healthy Heart
Sources
American College of Cardiology. AHA 2019 Heart Disease and Stroke Statistics. Accessed online September 28, 2019 at https://www.acc.org/latest-in-cardiology/ten-points-to-remember/2019/02/15/14/39/aha-2019-heart-disease-and-stroke-statistics
Heart Foundation. Keep Your Heart Healthy. Accessed online September 28, 2019 at https://www.heartfoundation.org.au/your-heart/keep-your-heart-healthy
Mayo Clinic. Stress and High Blood Pressure: What’s the Connection? Accessed online September 28, 2019 at https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/stress-and-high-blood-pressure/art-20044190
National Heart, Lung, and Blood Institute. Smoking and Your Heart. Accessed online September 28, 2019 at https://www.nhlbi.nih.gov/health/heart/smoking
