Heart Healthy Habits
Heart healthy habits are essential for keeping your blood pressure, cholesterol, and blood sugar levels normal and lower your risk of heart disease.
What habits can I incorporate into my life for a healthy heart?
• Choose healthy foods and drinks – Choosing healthy foods and drinks can reduce your risk of heart disease and its complications. Eat plenty of fruits and vegetables and limit your intake of processed foods.
• Foods high in saturated fats and trans fat may contribute to heart disease.
• Foods high in fiber and low in saturated fats, trans fat, and cholesterol can help prevent high cholesterol.
• Limiting salt (sodium) intake can also lower your blood pressure
• Limiting sugar in your diet can lower your blood sugar to prevent or help control diabetes.
• Do not drink too much alcohol, which can raise blood pressure. Men should have no more than 2 drinks per day, and women should have no more than 1 drink per day.
• Maintain a healthy weight – Being overweight or obese can lead to heart disease. Extra weight also puts more stress on your heart and blood vessels.
• Get regular physical activity – Physical activity helps maintain a healthy weight and lower blood pressure, cholesterol, and blood sugar levels. According to the Surgeon General, adults should get 2.5 hours of moderate activity each week while children should get 1 hour of physical activity every day.
• Don’t smoke – Cigarette smoking greatly increases your risk of heart disease. If you are a current smoker, quitting will lower your risk for heart disease. For
tips on quitting, please click here.
What kind of screenings are essential for heart health?
Check your cholesterol
Cholesterol screenings are recommended every 4-6 years. However, if you have been diagnosed with high cholesterol or have a family history, your doctor or healthcare professional may recommend checking it more frequently.
Control your blood pressure
High blood pressure typically presents with no symptoms. Check your blood pressure regularly. Your healthcare team should check it at least
every 2 years if you have never had high blood pressure or other risk
factors. If you have been diagnosed with high blood pressure, or
hypertension, then your healthcare provider will typically check it more frequently. You can also check your blood pressure at a pharmacy or at home.
Manage your diabetes
If you have diabetes, monitor your blood sugar. Follow your health care provider’s instructions on medications and any lifestyle modifications to keep your diabetes and blood sugar under control.
Take your medicine(s) as directed
Always take your medications as prescribed. Check with your doctor or
pharmacist if you ever have questions regarding your medications.
Never stop taking any medications without first checking with your
doctor or pharmacist.
Work with your health care team
Your health care team is there to help you. Keep regular appointments and discuss your treatment options. If you have questions, bring them
with you to your appointment to make sure that you understand your
treatment plan and to make the most of your appointment.
Sources:
https://www.cdc.gov/heartdisease/prevention.htm