Your heart is one of the most vital organs in your body. It pumps blood to every cell and tissue, delivering oxygen and nutrients. It also helps regulate your blood pressure, temperature, and fluid balance. Keeping your heart healthy is essential for your overall well-being and quality of life.
But how can you protect your heart from diseases and disorders that may impair its function? Here are ten tips to boost your heart health and lower your risk of cardiovascular problems.
1. Quit smoking and avoid secondhand smoke
Smoking is one of the worst things you can do for your heart. It damages the lining of your arteries, increases the buildup of plaque, and reduces the oxygen in your blood. This can lead to a higher risk of heart attack, stroke, and peripheral artery disease.
Quitting smoking can have immediate and long-term benefits for your heart. According to the American Heart Association (AHA), your heart rate and blood pressure drop within 20 minutes of quitting. Within a year, your risk of coronary heart disease is half that of a smoker.
Even if you don't smoke, you should avoid exposure to secondhand smoke. It can also harm your heart and blood vessels, increasing your risk of heart disease by 25 to 30 percent.
2. Eat a balanced and nutritious diet (keep away from ultra-processed food!)
What you eat can have a significant impact on your heart health. A study found, as quoted by Medical News Today, that 100,000 adults who ate 10% more ultra-processed foods were associated with a 10% increase in the risks of heart-related diseases.
A balanced and nutritious diet can help lower your cholesterol, blood pressure, and blood sugar levels. It can also prevent inflammation, oxidative stress, and obesity, which are all risk factors for cardiovascular disease.
A heart-healthy diet should include plenty of fruits, vegetables, whole grains, lean proteins, nuts, seeds, and healthy fats. You should limit or avoid foods that are high in saturated fat, trans fat, sodium, added sugar, and refined carbohydrates.
Some examples of heart-healthy eating patterns are the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet. Both emphasize plant-based foods, fish, poultry, low-fat dairy products, and moderate alcohol consumption.
3. Be physically active
Physical activity is another key component of heart health. It strengthens your heart muscle, improves blood flow, lowers blood pressure, and helps maintain a healthy weight. It also reduces stress, improves mood, and enhances sleep quality.
AHA recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week for adults. You should also do muscle-strengthening activities at least twice a week.
Some examples of aerobic exercises are brisk walking, jogging, cycling, swimming, dancing, and playing sports. Some examples of muscle-strengthening activities are lifting weights, doing push-ups, squats, lunges, planks, and yoga poses.
4. Manage your stress levels
Stress is inevitable in life, but too much of it can harm your heart. According to the American Psychological Association (APA), chronic stress can raise your blood pressure, heart rate, and cortisol levels. It can also trigger unhealthy behaviors such as smoking, drinking alcohol excessively, overeating junk food, or skipping meals.
To manage your stress levels effectively, you need to identify the sources of stress in your life and find healthy ways to cope with them. Some strategies to reduce stress are:
- Practicing relaxation techniques such as deep breathing, meditation, progressive muscle relaxation, or guided imagery.
- Engaging in hobbies or activities that bring you joy such as reading, listening to music, knitting, gardening, or playing games.
- Seeking social support from friends, family, or professional counselors.
- Setting realistic goals and priorities, and learning to say no when necessary.
- Getting enough sleep and rest.
5. Drink alcohol in moderation
Drinking alcohol in moderation may have some benefits for your heart health. Moderate alcohol consumption may raise your high-density lipoprotein (HDL) cholesterol or "good" cholesterol levels. It may also lower your risk of blood clots and inflammation.
However, drinking too much alcohol can have negative effects on your heart health. Excessive alcohol consumption can increase your blood pressure, triglycerides, and calorie intake. It can also damage your heart muscle, causing irregular heartbeat or cardiomyopathy.
According to the 2020-2025 Dietary Guidelines for Americans, as quoted by the Centers for Disease Control and Prevention, 2 drinks or less in a day for men or 1 drink or less in a day for women, on days when alcohol is consumed.
6. Control your blood pressure
High blood pressure or hypertension is one of the major risk factors for heart disease and stroke. It can damage your arteries, heart, kidneys, brain, and eyes. It can also cause heart failure, aneurysm, and dementia. AHA actually made some data logs to control your blood pressure personally. You can print it here.
To control your blood pressure, you should monitor it regularly and follow your doctor's advice on medication and lifestyle changes. Some lifestyle changes that can help lower your blood pressure are:
- Eating a low-sodium diet.
- Losing weight if you are overweight or obese.
- Exercising regularly.
- Limiting alcohol intake.
- Managing stress.
- Quitting smoking.
7. Maintain a healthy weight
Being overweight or obese can increase your risk of heart disease and other health problems. According to AHA carrying too much weight puts an extra strain on your heart and circulatory system which can cause serious health problems. It can put extra strain on your heart and blood vessels. Also leads to high blood pressure, high cholesterol, diabetes, and sleep apnea.
To maintain a healthy weight, you should balance the calories you consume with the calories you burn. You can do this by:
- Eating smaller portions and choosing nutrient-dense foods.
- Avoiding or limiting processed foods, fast foods, and sugary drinks.
- Increasing your physical activity and reducing sedentary time.
- Keeping track of your weight and body mass index (BMI).
8. Check your cholesterol levels
Cholesterol is a waxy substance that is produced by your liver and found in some foods. It is essential for making hormones, vitamin D, and bile acids. However, too much cholesterol in your blood can clog your arteries and increase your risk of heart disease and stroke.
According to the Centers for Disease Control and Prevention, there are two types of cholesterol: low-density lipoprotein (LDL) cholesterol, or "bad" cholesterol, and high-density lipoprotein (HDL) cholesterol, or "good" cholesterol. LDL cholesterol carries cholesterol from the liver to the cells, while HDL cholesterol carries excess cholesterol back to the liver for removal.
To check your cholesterol levels, you should have a blood test called a lipid profile at least once every five years, or more often if you have a family history of high cholesterol or other risk factors for heart disease.
To lower your LDL cholesterol and raise your HDL cholesterol, you should:
- Eat a diet low in saturated fat, trans fat, and cholesterol.
- Increase your intake of soluble fiber, such as oats, beans, fruits, and vegetables.
- Eat foods rich in omega-3 fatty acids, such as fish, nuts, seeds, and plant oils.
- Exercise regularly.
- Lose weight if you are overweight or obese.
- Quit smoking.
- Take medication as prescribed by your doctor if needed.
9. Manage your blood sugar levels
High blood sugar levels or diabetes can damage your heart and blood vessels over time. National Institute of Diabetes and Digestive and Kidney Diseases said that people with diabetes are also more likely to have certain risk factors, such as high blood pressure or high cholesterol, that increase their chances of having a heart attack or a stroke. It can also increase your risk of other complications such as kidney disease, nerve damage, eye problems, and infections.
To manage your blood sugar levels, you should:
- Monitor your blood sugar levels regularly
- Follow a diabetes-friendly diet that is low in added sugar, refined carbohydrates, and saturated fat, and high in fiber, lean protein, and healthy fats.
- Exercise regularly to improve your insulin sensitivity and glucose uptake.
- Take medication as prescribed by your doctor to control your blood sugar levels and prevent complications.
- Check your feet for any signs of injury or infection and seek medical attention if needed.
10. Visit your doctor regularly
Last but not least, you should visit your doctor regularly for check-ups and screenings. Your doctor can assess your heart health and risk factors, and provide you with personalized advice and treatment. Your doctor can also help you manage any existing conditions that may affect your heart health, such as high blood pressure, high cholesterol, diabetes, or sleep apnea.
You should see your doctor, according to Better Health Channel, at least once a year or more often if you have any symptoms or concerns or if you are over 40. By visiting your doctor regularly, you can detect and treat any problems early, and prevent further damage to your heart.
Some of the tests and procedures that your doctor may perform or recommend are:
- Blood pressure measurement
- Blood tests for cholesterol, glucose, and other markers
- Electrocardiogram (ECG) to measure the electrical activity of your heart
- Echocardiogram (ECHO) to create an image of your heart using sound waves
- Stress test to evaluate how your heart works under physical stress
- Angiogram to visualize the blood flow in your arteries using a dye and X-rays
- Coronary calcium scan to measure the amount of calcium in your coronary arteries using a CT scan
Your heart health is important for your overall well-being and quality of life. These tips can boost your heart health and lower your risk of cardiovascular disease. Remember, it is never too late to start taking care of your heart. You can make positive changes today that will benefit you for years to come.
Disclaimer: for more detailed information consider consulting with your doctor.
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