“The problem with heart disease is that the first symptom is often fatal.“
Michael Phelps
February is all about hearts not just because the 14th is Valentine’s Day but it is actually American Heart Month.
It’s a wonderful opportunity to focus our attention on ways to promote and maintain heart health. In the United States, 1 in every 4 deaths is the result of heart disease. It’s the leading cause of death for both men and women.
While heart disease can be deadly, it’s also preventable in most people.
Do you know the risk factors?
Maybe heart disease doesn’t run in your family but do you have any of these:
- High blood pressure
- High cholesterol
- Diabetes
- Obesity
- Poor diet
- Sedentary lifestyle
- Smoking
- Excessive alcohol consumption
Do you know your numbers?
Regular check-ups allow you to monitor key indicators such as blood pressure, blood sugar, and cholesterol (especially your non-HDL cholesterol levels which are all the “bad” cholesterol in your body that cause hardening of the arteries and build-up of plaques).
Here are some heart-healthy habits you can implement to live a longer, healthier life:
- Get moving. Physical activity is one of the best ways to improve heart health. The American Heart Association recommends that individuals perform at least 150 minutes per week of moderate exercise or 75 minutes of intense exercise.
- Quit smoking. If you’re still smoking, it’s time to quit. There are many benefits to living a smoke-free life including improved circulation, reduced risk of certain types of cancer, and feeling more energetic.
- Eat a heart-healthy diet. A Mediterranean diet focuses on eating a diet rich in fresh fruit and vegetables, whole grains, nuts, and fish and seafood instead of red and processed meats. Limit saturated fats, salt, and foods containing cholesterol, like fatty meats.
- Drink less alcohol. Excess alcohol consumption can worsen health conditions that contribute to heart disease, such as high blood pressure, arrhythmias, and high cholesterol levels.
- Watch your weight. To help prevent heart disease, maintain a healthy body weight for your size. Too many pounds can add up to increased heart disease risk.
- Get better sleep. It’s critical to have a good night’s sleep as it is beneficial for brain function, metabolism, immune function, and emotional well-being.
- Reduce stress factors. Stress can compound many heart disease risks, so take the time to find healthy outlets to relieve stress and lower your risk of heart disease.
- Take a heart-health supplement. Another way to strengthen your healthy diet is by adding a highly bioavailable daily heart-health supplement containing 4 clinically backed heart-health ingredients – Pure EPA, Coenzyme Q10, Astaxanthin, & Vitamin E. Kardia is an amazing tool for your cardiovascular health.
How many of these habits are you doing and which ones do you need to start?
Need help incorporating these habits into your everyday wellness? Reach out and let’s get you heart-healthy.
Until next time. Be well!
Estelle
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