In February we celebrate love through Valentines Day, but this month is also dedicated to other matters of the heart as it is American heart month. Heart disease is the leading cause of death in the United States, but it can often be prevented. Here are some top tips to live a healthy lifestyle to keep your heart healthy:
- Get enough sleep
A good sleep routine is important for your heart health. Go to bed at the same time each day, and try to get 7-9 hours sleep. Avoid caffeine, alcohol and eating two hours before bed. Engaging in a relaxing activity before bed, such as reading a book or taking a bath, can help to get you ready for slumber. It is important to avoid screens before bed as the light can affect your sleeping patterns.
- Eat better
A healthy diet comprising of unprocessed whole foods is important for your wellbeing. Avoid ultra processed foods and eat the rainbow for your microbiome. Avoid foods that are high in saturated fats and limit sugary foods and beverages. The DASH diet is recommended for heart health, which focusses on low fat foods with healthy whole grains, legumes, and fish. Avoid foods that are highly processed as these are likely to be high in saturated fat and salt.
- Maintain a healthy weight
Excess weight puts additional strain on your heart so keep a healthy weight through a calorie-controlled diet, combined with an active lifestyle and exercise regime.
- Be more active
Get up and get active. Your heart is a muscle that needs to work to remain strong. Aim for a minimum of 2 and a half hours exercise per week, combining cardio and strength exercises. This can be walking, swimming, or cycling combined with some weight training. Keeping
active can be incorporated into your everyday activities. Anything counts – even hoovering or gardening!
- Quit smoking
Smoking is not good for your heart as it damages the blood vessels and causes plaques to build up on the arteries. Consequently, smokers are four times as likely to suffer a heart attack as non-smokers. If you smoke it is never too late to quit as the benefits of quitting start soon after stopping.
- Control Cholesterol
High cholesterol is a contributory factor for heart disease and levels can be managed through diet, exercise, and weight management. It is important to limit alcohol as excess amounts increase your cholesterol levels.
- Manage blood sugar
Eat a diet comprising of vegetables, fruits, whole grains, lean proteins, and healthy fats. Prioritize high fiber brown and malted grains over white and processed flours to keep your blood sugars under control.
- Control your blood pressure
High blood pressure puts unnecessary strain on your cardiovascular system and makes your heart work harder than it needs to. Check your blood pressure levels regularly and consult with a doctor if your levels are too high.
- Manage stress
It is important to find healthy activities to calm your mind, which then feeds into your physical health. Find activities that you enjoy which takes your mind off your worries. Socializing with family and friends can be a great outlet to reduce stress levels and give you as sense of belonging and support.
- Volunteer
Volunteering is a great way to boost your physical and mental wellbeing as you get moving and socialize for a purpose you believe in. It is a fantastic way of making new connections by networking with likeminded individuals. Click here to view volunteer opportunities related to heart health. Alternatively you could join a heart walk to
promote the importance of prioritizing healthy living, click here to find a heart walk near you.
- Join the nation of life savers
When someone has a heart emergency it is vital that people know CPR and can react correctly in an emergency. You could consider taking a training course to learn CPR to feel confident in the right actions to take, which could save someone’s life.
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