Did you know that February is also known as American Heart Month? Each year, people around the country participate by adopting healthy habits that can help reduce their risk of heart disease. Staying on top of our cardiovascular health is more important than ever, with heart disease being the leading cause of death in the United States. This includes conditions that impact the heart and blood vessels such as heart failure and coronary artery disease (CAD).
Thankfully, practicing self-care can keep our hearts healthy and help us prevent heart disease as time goes on. It is also important for Americans to properly understand what healthy blood pressure, cholesterol, weight, and blood sugar levels look like, especially for their own bodies. This knowledge can empower individuals to consistently take action and positively impact their cardiovascular health.
Keep reading to learn more about how you and your loved ones can stay heart-healthy all year long!
Heart Healthy Habits Are Worth Adopting
Our hearts are the engine of our bodies, pumping life-giving blood to all our organs and tissues. Taking care of our hearts should be something we try to do all year long, even after Heart Health Month ends. Here at Montes Medical Group, we see firsthand how small lifestyle changes can make a big impact on our patient’s cardiovascular health. From dietary changes to sleep habits, tiny improvements in our daily lives can make it easier to prevent heart disease in the future.
Getting regular check-ups and screenings is also important for maintaining heart health as the years go by. These doctor visits make it possible to detect risk factors before they become serious issues. Our providers check our patient’s blood pressure and monitor their cholesterol and blood sugar levels. We also prescribe medication as needed to reduce the risk of heart disease and manage any symptoms that may be present.
Smoking, Drinking, and Heart Health
Unfortunately, smoking and drinking alcohol can damage heart health and increase the risk of heart disease. This is because smoking damages the lining of the arteries, raises blood pressure, and increases the risk of blood clots. In fact, smokers are up to three times more likely to have a heart attack than non-smokers.
Excessive alcohol consumption can also increase the risk of heart disease by raising blood pressure and cholesterol levels. Alcohol can even damage the heart muscles and cause irregular heartbeat (arrhythmias). People with pre-existing heart conditions may want to consider avoiding alcohol altogether, as even moderate consumption could worsen their condition.
Heart Healthy Foods to Explore
Taking the time to incorporate heart-healthy foods into your diet can make it much easier to improve your cardiovascular well-being. These foods are rich in vitamins, minerals, and fibers, making it easier for our hearts to function properly. Here are some different foods you can add to your next meal:
- Oats, quinoa, and other whole grains
- Avocados, nuts, and olive oil
- Fish, poultry, and other lean proteins
- Strawberries, blueberries, raspberries
- Broccoli, carrots, tomatoes
- Squash, sweet potato, peppers
Getting Quality Movement & Rest
Heart-healthy individuals know the importance of staying active while balancing their movements with rest and stress-relieving activities. This is because regular physical activity is one of the best ways to maintain heart health, muscle mass, and good blood circulation. Quality sleep is also linked to a reduced risk of heart disease.
Chronic stress can contribute to high blood pressure and inflammation as well, increasing heart disease risk. To fight these risks, heart-healthy individuals incorporate exercise routines, yoga classes, meditation sessions, and lots of quality sleep in their daily schedules. Here are a few suggestions on how you can do the same:
- Aim for a few days of exercising, walking, or strength training every week.
- Try to get at least 7-9 hours of quality sleep every night in a cool, dark, and quiet environment.
- Spend time with loved ones
- Engage in hobbies that bring joy and relaxation
- Practice deep breathing when stressed
Conclusion
In conclusion, keeping yourself heart-healthy is a year-round commitment that is definitely worth the effort. Incorporating positive changes in your daily lifestyle can improve your overall well-being and reduce your risk of heart disease. Make sure to stay active, eat nutritious foods, sleep well, and fight back against high levels of stress. Our hearts work hard for us every day – let’s make sure we’re doing our part to make their jobs easier.
