Taking care of your heart is essential for maintaining good overall health. Heart disease is a leading cause of death worldwide, but the good news is that many risk factors are preventable through lifestyle changes. We will share some research-backed tips on how to keep your heart healthy. Remember, it’s always a good idea to consult with your primary care physician to develop a personalized plan based on your individual health needs.
Maintain a Heart-Healthy Diet
A balanced and nutritious diet is crucial for heart health. Research suggests that the following dietary patterns may have a positive impact on heart health:
Mediterranean Diet
A study published in the New England Journal of Medicine found that adhering to a Mediterranean diet, rich in fruits, vegetables, whole grains, fish, and olive oil, significantly reduced the risk of heart disease.
DASH Diet
The DASH (Dietary Approaches to Stop Hypertension) diet, which emphasizes fruits, vegetables, low-fat dairy products, whole grains, lean meats, and nuts, has been associated with lower blood pressure and a reduced risk of heart disease.
Ensure that your diet is low in saturated and trans fats, cholesterol, and sodium. Incorporate plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats like those found in nuts, avocados, and olive oil.
Stay Physically Active
Regular physical activity is crucial for maintaining heart health. Engaging in moderate-intensity aerobic exercises like brisk walking, cycling, or swimming for at least 150 minutes per week can help lower the risk of heart disease. Additionally, strength training exercises two or more days a week can help strengthen your heart and improve overall cardiovascular fitness.
Manage Stress
Chronic stress can negatively impact heart health. Finding techniques to manage stress is important for maintaining a healthy heart.
Some effective stress-reducing strategies include:
Practice relaxation techniques:
Deep breathing exercises, meditation, and yoga can help reduce stress and lower blood pressure.
Exercise regularly:
Physical activity not only benefits the heart but also helps in managing stress.
Get enough sleep:
Lack of sleep can contribute to increased blood pressure and stress. Aim for seven to eight hours of quality sleep each night.
Avoid Smoking and Limit Alcohol Intake
Smoking is a major risk factor for heart disease. Quitting smoking is the best thing you can do for your heart health. Additionally, excessive alcohol consumption can negatively impact the heart. It’s important to limit alcohol intake to moderate levels. Speak with your healthcare provider about what is considered moderate alcohol consumption based on your individual circumstances.
Want to get a headstart on your health? Call MHEDS at 814-453-6229 (Peach Street) or 814-616-7730 (John F. Kennedy Center).
Our health information does not replace the advice of a doctor. Please be advised that this information is made available to assist the public in learning more about their health. MHEDS’ providers may not see and/or treat all topics found herein.
Sources
1. Estruch, R., et al. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. The New England Journal of Medicine, 368(14), 1279-1290. ](https://www.nejm.org/doi/full/10.1056/NEJMoa1200303 )
2. National Heart, Lung, and Blood Institute. (n.d.). DASH Eating Plan. (https://www.nhlbi.nih.gov/health-topics/dash-eating-plan )
