Did you know heart disease is the number one cause of death in the United States? That may sound scary, but here’s the good news: there are steps you can take to lower your risk. Your daily habits play a big role in how strong and healthy your heart stays. The small choices you make every day really do add up.
Let’s look at some easy ways you can start taking care of your heart right now.
Move a Little More Each Day
You don’t have to run a marathon to help your heart. Just 30 minutes of movement at a moderate to brisk pace each day makes a big difference, and you can even break it up into smaller chunks.
Try taking a walk during lunch, doing a quick stretch between tasks, or going on a weekend hike with family or friends. Even short bursts of activity are better than none at all.
Rethink What’s on Your Plate
What you eat helps fuel your heart. Try adding heart-healthy foods into your diet, like:
- Leafy greens, like spinach or kale
- Salmon or other lean proteins
- Healthy fats, like olives and avocados
- Legumes, like beans, lentils, and chickpeas
- Whole grains, like oatmeal or brown rice
It’s also a good idea to cut back on salt, sugar, and processed foods. A few small swaps, like choosing fruit instead of candy, or grilled chicken instead of fried, can go a long way.
Say No to Tobacco and Limit Alcohol
Smoking and tobacco use damage your heart and blood vessels, making heart disease much more likely. If you smoke, quitting is one of the best things you can do for your health, and it’s never too late to start.
Too much alcohol can also raise blood pressure and add extra calories, which can lead to weight gain. Try to keep alcohol to moderate levels, up to one drink a day for women and up to two for men, or less if possible.
Ein gesundes Gewicht beibehalten
Carrying extra weight puts more strain on your heart and can raise your risk for high blood pressure, high cholesterol, and diabetes. You don’t need to aim for a perfect number on the scale. Small changes can make a big difference.
Focus on:
- Moving more throughout the day
- Eating balanced, nutritious meals
- Watching portion sizes
- Avoiding sugary drinks and snacks
Even a modest amount of weight loss can impact your heart health.
Know Your Numbers
Keeping track of your health is a big part of caring for your heart. Make sure you know:
- Your blood pressure
- Your cholesterol
- Your blood sugar (also called glucose)
Your doctor can check these during a wellness visit, or refer you to Gateway Hancock Health, where you can get lab work done for as much as 50% less than what you’d pay at a hospital.
Hancock Services That Can Help
We’re here to help you take care of your heart. At Hancock Health, you have access to:
- Primary care providers for regular checkups and screenings
- Nutrition Therapy to help you maintain a healthy diet
- Cardiology care for heart monitoring, testing, and managing heart conditions
- A $49 Heart Scan to check for early signs of heart disease
You don’t have to wait for a scare to care about your heart. Even small steps, like going for a walk or choosing a healthy snack, can make a big difference over time.
Start today, and your heart (as well as your future self) will thank you.
SOURCES
https://www.gatewayhancockhealth.org/healthcare-service/labs
https://www.cdc.gov/heart-disease/data-research/facts-stats
https://www.cdc.gov/heart-disease/prevention
https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/5-heart-healthy-eating-habits
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