February is recognized as American Heart Month, a time when Arizonans and all Americans can focus on their cardiovascular health and stay healthier to reduce their risk of serious health outcomes such as heart attack and stroke. It is a health event that encourages understanding the importance of adopting behaviors.
According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death for men, women, and most racial and ethnic groups in the United States.
By adopting healthier lifestyle habits, you can learn how to incorporate small but powerful changes into your daily life that can help prevent heart disease.
The CDC says that by living a healthier lifestyle, you can keep your blood pressure, cholesterol, and blood sugar levels normal and lower your risk of heart disease and heart attack.
Living a longer, healthier life starts with taking care of your heart. Here are six lifestyle habits you can start implementing today that can improve your overall health, not just your heart.
• Choose healthy foods and drinks. Choosing healthy meals and snacks may help prevent heart disease and heart complications. Eat more fruits and vegetables and less processed foods. Eating foods high in fiber and low in saturated and trans fats can help prevent high cholesterol. Alcohol can increase blood pressure, so if you do drink, limit your intake to one drink per day for women and two drinks per day for men.
• Maintain a healthy weight. Maintaining a healthy weight is important. People who are overweight or suffer from obesity have a higher risk of heart disease. Gaining weight can put extra stress on your blood vessels and heart.
• Get regular physical activity. Any physical activity is better than none. It helps to choose activities that you enjoy, such as cycling, yoga, walking, swimming, or tennis. Physical activity helps maintain a healthy weight and lower blood cholesterol, blood pressure, and blood sugar levels. For adults, the Surgeon General recommends at least 2 hours and 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, each week for heart health. For adolescents and children, it is recommended that every day he performs at least an hour of physical activity.
• Please don't smoke. Smoking and smoking can increase your risk of heart disease. If you are a non-smoker, please do not start. If you smoke, quitting reduces your risk of heart disease. Talk to your doctor to learn about ways to help you quit smoking.
• Manage your medical condition. If you have medical conditions such as high cholesterol, high blood pressure, or diabetes, you can take steps to lower your risk of heart disease. Monitor your cholesterol as recommended by your health care provider, check your blood pressure regularly, and manage your blood sugar levels if you have prediabetes or diabetes. If you are taking medications to treat these conditions, it is important to carefully follow your doctor's instructions. Do not stop taking any medicines without first talking to your doctor, nurse, or pharmacist.
• Get a good night's sleep. Getting a good night's sleep isn't just important for your energy levels, it's also important for your heart health. He says more than one in three American women don't get the recommended amount of sleep (at least seven hours a night for most healthy adults). Lack of sleep is associated with health problems such as high blood pressure, type 2 diabetes, and obesity, all of which can increase your risk of heart disease. Things you can do to get better sleep include keeping a regular sleep schedule. Do not eat or drink within a few hours of bedtime. Keep your bedroom cool, dark, and quiet. And get enough physical activity during the day.
It's true that some habits are difficult to break, but remember that small steps can lead to big victories. One habit at a time, small changes add up to a healthier lifestyle and a healthier heart.
