Heart health is not solely determined by genetics. It is also influenced by every day choices. Developing a heart-healthy lifestyle that supports your cardiovascular system can greatly reduce your risk of heart disease and enhance your wellbeing. Implementing positive daily habits is achievable with proper planning.
Consider these heart-friendly self-care strategies:
- ENGAGE IN REGULAR PHYSICAL ACTIVITY: Aim for at least 150 minutes of moderate aerobic exercise each week, such as brisk walking, cycling, or swimming. Incorporate strength training exercises at least twice a week to boost cardiovascular health.
- ADOPT HEALTHY EATING HABITS: Focus on a diet rich in fruits, vegetables, whole grains, and lean proteins. These contain phytonutrients that have been found to be heart protective.
- MANAGE YOUR BLOOD SUGAR: If you have prediabetes or diabetes, take steps to keep your blood sugars within the target range suggested by your provider.
- LIMIT SATURATED AND TRANS FATS: Reduce your intake of foods that are high in saturated fat such as red meat, full-fat dairy, and processed foods. Instead, opt for healthier fats like avocados, nuts, and olive oil. This can help reduce the buildup of harmful plaques on artery walls.
- REDUCE SODIUM: Some people are more sensitive to sodium than others. If sodium tends to increase your blood pressure, aim for less than 2,300 mg per day or as recommended by your healthcare provider.
- QUIT NICOTINE: If you use nicotine, seek support to quit. Using nicotine is a major risk factor for heart disease, and quitting can significantly improve your cardiovascular health.
- MANAGE STRESS EFFECTIVELY: Incorporate stress-reducing activities into your routine, such as mindfulness, meditation, yoga, or deep breathing exercises, to keep your heart and mind in balance.
Choosing self-care strategies that support cardiovascular health can safeguard your heart as well as the quality of your life.