February is American Heart Month: Simple Steps to Keep Your Heart Healthy Year-Round
While February is recognized by the American Heart Association as Heart Health Month, every day is an ideal day to focus on keeping your heart in good shape. Cardiovascular disease remains the leading cause of death in the United States and can affect people of all ages. Whether you’re 18 or 88, here are some practical tips to help you maintain a healthy heart:
- Quit Smoking
Smoking is one of the most preventable causes of heart disease. In fact, one in five heart disease deaths is linked to smoking. Every cigarette (or e-cigarette) increases your risk of heart disease by two to four times. Smoking damages your heart by reducing oxygen levels, raising blood pressure, increasing your heart rate, damaging blood vessels, and promoting blood clots. The good news is that quitting smoking can reduce your risk of heart disease and stroke by 50% in just one year. - Stay Active
Regular physical activity helps reduce your risk of heart disease and can even reverse some risk factors. Just like any muscle, your heart benefits from exercise and becomes stronger over time. Experts recommend 30 minutes of exercise a day, five days a week, to maintain heart health. Additionally, avoid sitting for long periods. If you sit at a desk all day or watch TV for hours, take a quick break every 30-60 minutes to move your body. - Eat a Heart-Healthy Diet
A diet rich in fruits, vegetables, whole grains, nuts, beans, lean proteins, and low-fat dairy can significantly reduce your risk of heart disease. Limit sugary drinks, sodium, processed foods, and refined carbohydrates. Avoid trans fats and partially hydrogenated oils found in margarine, packaged snacks, and fried foods. Make a habit of reading food labels to make healthier choices and control your calorie intake. - Maintain a Healthy Weight
Losing excess weight can lower the strain on your heart, lungs, and blood vessels. Even shedding just 10 pounds can reduce your risk of heart disease and help you feel more energetic and stronger. - Manage Your Blood Pressure
High blood pressure can cause lasting damage to your arteries and heart. Over time, it can lead to heart disease, heart attacks, and strokes. Having your blood pressure checked regularly is essential, as high blood pressure often develops with few symptoms. - Control Your Blood Sugar
Diabetes is a major risk factor for heart disease. Many people with elevated blood sugar or diabetes don’t realize they have it until complications arise. Be sure to get your blood sugar checked during your annual exam and speak to your doctor about how to manage or reduce high blood sugar. - Get Enough Sleep
Sleep is essential for heart health. Poor sleep has been linked to increased risk factors for heart disease, such as high blood pressure, Type 2 diabetes, and obesity. Aim for 7 hours of sleep each night and try these tips to improve your sleep: keep a regular sleep schedule, stay active during the day, avoid screens an hour before bed, and create a cool, dark, quiet sleep environment. - Take Care of Your Teeth
Good oral hygiene may also help protect your heart. Gum disease has been linked to a higher risk of heart disease, and poor dental health can affect heart valves. Brushing twice a day for two minutes and flossing regularly may help improve both your oral health and your heart health.
Take Control of Your Heart Health
A healthy heart requires a proactive approach. Follow these tips to lower your risk of heart disease and maintain a healthy lifestyle. For more information or to find a cardiologist near you, call us at 540-741-1404.
