Take care of your heart with these seven rules to live by.
Get Active.
Exercise is vital for maintaining good health, yet nearly 70% of Americans do not engage in sufficient physical activity. Being active is one of the best gifts you can offer yourself and your loved ones. Daily physical activity enhances both the length and quality of your life. Aim for at least 30 minutes of moderate activity (like brisk walking) five days a week to significantly lower your risk of heart disease, stroke, and diabetes. Parents, remember that your children need 60 minutes of activity daily, so when you engage in exercise, you set a positive example of healthy living for future generations.
Reduce Blood Sugar.
A fasting blood sugar level under 100 is considered healthy. Levels above that may point to diabetes or pre-diabetes, conditions that can lead to dangerously high blood sugar. Elevated blood sugar causes your body to draw fluids from your cells to dilute the excess, resulting in excessive thirst and hydration issues. Long-term high blood sugar harms your heart, kidneys, eyes, and nerves.
Control Cholesterol.
Managing your cholesterol levels is crucial for keeping your arteries clear of blockages. Cholesterol, a waxy substance, is necessary for cell membranes and hormone production, but high levels of bad cholesterol (LDL) can combine with white blood cells to form plaques in your arteries. These blockages increase the risk of heart disease and stroke. If your cholesterol levels exceed 200 mg/dL, it’s time to take action. Reducing cholesterol benefits your whole body by ensuring adequate blood supply and optimal functioning of your circulatory system.
Eat Better.
A healthy diet is one of the most effective defenses against cardiovascular disease. Consuming a heart-healthy diet—low in saturated and trans fats, cholesterol, sodium, and added sugars, while rich in whole grains, lean proteins, and a variety of colorful fruits and vegetables—enhances your overall health and well-being. Unfortunately, studies show that over 90% of us do not consistently choose nutritious foods, contributing to increased risk factors for heart disease, stroke, diabetes, and obesity.
Lose Weight.
Carrying excess fat, particularly around your waist, increases the risk of serious health issues, including high blood pressure, high cholesterol, and diabetes. You are not alone; more than two-thirds of American adults are overweight, with a third classified as obese. These alarming statistics highlight that obesity is a significant, separate risk factor for heart disease.
Your BMI: Body mass index (BMI) measures your body weight in relation to your height and serves as an indirect gauge of body composition, correlating well with body fat in most individuals. If your BMI is 25.0 or higher, it’s beneficial to lower it below 25. A BMI of 30.0 or above signifies a considerable risk for heart health complications.
Manage Blood Pressure.
High blood pressure, or hypertension, poses a major risk for heart disease and stroke. Keeping your blood pressure within healthy limits reduces strain on your heart, arteries, and kidneys, promoting long-term health. Hypertension occurs when blood flows too forcefully through your arteries, stretching them and causing microscopic tears. This invites the body to heal these injuries with scar tissue, which can trap plaque and white blood cells, leading to blockages, blood clots, and compromised arteries.
Stop Smoking.
Smokers face a heightened risk of developing cardiovascular disease. Quitting smoking is the most beneficial choice you can make for your health. It is among the leading causes of premature death in the nation, but quitting allows your lungs to start healing almost immediately. If you find yourself reaching for a cigarette during times of stress or anxiety, it’s vital to recognize the long-term consequences: smoking exacerbates stress while undermining your health. Any gratification you derive from smoking is fleeting; ultimately, it reduces your lifespan.
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