Take care of your heart with these seven rules to live by.
Get Active.
Exercise is essential for our well-being, yet nearly 70% of Americans fail to engage in adequate physical activity. Leading an active lifestyle is one of the greatest gifts you can offer yourself and your loved ones. Regular daily exercise boosts both the length and quality of your life. Aim for at least 30 minutes of moderate exercise each day, such as brisk walking, five times a week to significantly enhance your health while reducing the risk of heart disease, stroke, and diabetes. For parents, it’s also crucial that your children get 60 minutes of activity each day. By getting active yourself, you are setting a positive example of healthy living for future generations.
Reduce Blood Sugar.
A fasting blood sugar level below 100 is considered healthy. If your level is higher, it may point to diabetes or pre-diabetes, conditions that can lead to excessive blood sugar levels. When blood sugar spikes, your body may respond by extracting fluid from cells to dilute the sugar, resulting in increased thirst and potential hydration issues. Over time, consistently high blood sugar can harm your heart, kidneys, eyes, and nerves.
Control Cholesterol.
Keeping your cholesterol in check is vital for maintaining clear arteries. Cholesterol, a waxy substance used by our bodies for cell membranes and certain hormones, can lead to serious issues when levels of bad cholesterol (LDL) are too high. Excess LDL can create plaque by combining with white blood cells in veins and arteries, resulting in blockages that can cause heart disease and stroke. If your cholesterol level exceeds 200 mg/dL, action is necessary. High cholesterol can lead to blocked arteries, which often cause additional health issues. Lowering your cholesterol ensures your body receives adequate blood supply and supports the function of your circulatory system.
Eat Better.
A nutritious diet is one of your strongest defenses against cardiovascular disease. Consuming heart-healthy foods—low in saturated and trans fats, cholesterol, sodium, and added sugars while high in whole grains, lean proteins, and a variety of colorful fruits and vegetables—enhances your overall health and well-being. However, many individuals fail to make nutritious food choices, with over 90% consistently not adhering to a heart-healthy diet. Poor eating habits contribute to increased risks for heart disease, stroke, diabetes, and obesity.
Lose Weight.
Excess body fat, particularly around the waist, increases risks for health issues such as high blood pressure, high cholesterol, and diabetes. In fact, more than two-thirds of American adults are overweight, with one-third classified as obese. These statistics are troubling, as obesity is now recognized as a significant, independent risk factor for heart disease.
BMI, or body mass index, measures your weight in relation to your height. It is a valuable indirect indicator of body composition since it correlates closely with body fat for most individuals. If your BMI is 25.0 or higher, you can benefit from reducing it below 25. A BMI of 30.0 or above, however, indicates a significant risk for heart health issues.
Manage Blood Pressure.
High blood pressure is a key risk factor for cardiovascular disease and strokes. Maintaining your blood pressure in a healthy range minimizes the strain on your heart, arteries, and kidneys, contributing to longer, healthier living. High blood pressure, or hypertension, results when blood flows through arteries with excessive force, putting pressure on artery walls and potentially causing tiny tears. In response, the body attempts to heal these injuries with scar tissue, which can trap plaque and white blood cells, ultimately leading to blockages and hardened arteries.
Stop Smoking.
Smokers face an increased risk of cardiovascular disease. Quitting smoking is the most advantageous step for your health. Smoking ranks among the leading causes of premature death in our country, yet lung recovery can begin soon after quitting. If you find yourself reaching for a cigarette during stress or anxiety, recognize the long-term consequences: smoking will diminish your health and, ultimately, your lifespan. Any temporary relief you gain from smoking is outweighed by its detrimental effects.
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