SME: Dr. Manuel Rojo
Heart disease is the leading cause of death in the United States, but there are steps you can take to protect your heart with healthy habits. Many of these steps and habits are easy lifestyle changes that anyone can make.
Develop healthy habits and protect your heart. Many of these steps and habits are easy lifestyle changes that anyone can make.
Changes anyone can make.
Part 1: Get enough exercise
Aim for at least 150 minutes of exercise per week. To make it easier, you may want to divide your time into 10-30 minutes of moderate exercise. Aerobic exercise such as brisk walking, jogging, cycling, and swimming increases your heart rate. Heart rate should be at least 100 beats/min. Resistance training increases muscle strength and improves overall metabolic and heart health.
Aim for at least 150 minutes of exercise per week. To make it easier, you can divide your time into 10-30 minutes of moderate exercise. Aerobic exercise such as brisk walking, jogging, cycling, and swimming increases your heart rate. Heart rate should be at least 100 beats/min. Resistance training increases muscle strength and improves overall metabolic and heart health.
Part 2: Maintain a healthy diet
Try to include nutrient-dense foods in your daily diet. Eat a balanced diet rich in fruits, vegetables, and lean protein. Gradually transitioning to a Mediterranean-style diet rich in olive oil, whole grains, and fresh produce can be particularly beneficial for heart health.
Part 3: See your doctor
Annual health checkups, physical examinations, and tests as needed are important to maintain heart health. Remember that heart and vascular diseases run in families. If you have a family history of heart or aorta problems, pay particular attention to signs and symptoms such as shortness of breath, chest pain, and dizziness. Don't ignore these signs.
Part 4: Quit smoking
If you smoke, please quit today. Quitting smoking will significantly improve your heart health. Within just a few weeks, your blood circulation becomes more efficient and puts less strain on your heart. Additionally, quitting smoking lowers blood pressure, reduces the chance of blood clots, and reduces your overall risk of heart attack and stroke.
Part 5: Get enough sleep
Getting the right amount of sleep is important for heart health. For most people, that's 7-8 hours. Research shows that getting too little sleep increases your risk of cardiovascular disease. Go to bed at the same time every night and eliminate screen time in your bedroom.
