9 Habits That Can Drastically Improve Your Heart Health

healthy food

healthy mind

healthy life

making eating healthy food a priority

https://kit.co/joseph5/cooking speaking of diet, you can’t ignore the role it plays in your heart health. This doesn’t mean you have to entirely give up food that you love just because it might be considered “unhealthy.” (Viva les donuts!)  treat yourself once in a while is ok  make sure to include lots of proper nutrients as well.

Aim for 20 minutes of movement in your day.

According to the American Heart Association, adults should get  at lest geo 100 to 150 min of exercise(things like brisk walking, dancing and gardening) or 75 minutes of vigorous aerobic activity (running, jumping rope, cycling at more than 10 miles per hour) each week. That equates to about 20 minutes a day if you’re doing moderate activity. Most people  do not achieve this exercise goal.

When most people think of exercise, we jump to an all-or-nothing mentality. But  you can start small when it comes to moving your body. This recommendation doesn’t mean you should begin training for a marathon.

Try incorporating an evening stroll into your routine, take work calls as you walk back and forth in your room,

I personally started out slowly with only 5 situps  every morning that does not sound like much add five more each week and before you know it you’ll be up to a hundred yes it’s going to be hard at first but starting slow  is Key to success 

Take more naps (or, better yet, get a full night’s rest).

A lack of sleep  is not good Listen to your body. Make sure to get enough rest, even if that means a quick snooze during the day.

But the most important thing you can do in this regard is to get seven to eight hours of sleep each night. Set yourself up for success by unwinding at least 30 minutes before bed. It can also be helpful to make your bedroom a sleep sanctuary ― that means keep your work laptop and any other stress triggers away from your bed as much as possible.

Find something that calms your brain for at least 10 to 15 minutes. yoga can help

 

Stress relief is key to keeping your heart healthy. Of course, that’s easier said than done in a pandemic.

Try to set aside a small chunk of your day when “nothing can go wrong,” so to speak. That means blocking out the news, work emails, texts or whatever else might increase your blood pressure. Use that time instead to do a creative craft, read a book, call your friends, look at pets that are up for adoption, research ridiculous houses on Zillow ― whatever brings you a sense of fun and relaxation.

 

Set incremental benchmark goals if your weight is a factor.

 

Weight is not always an indicator of overall health, and just because you look a certain way doesn’t mean you’re at risk or not at risk.

That said, research does show that people who are obese or overweight tend to be at risk of hart disease  an  that major weight loss is not always necessary to see heart-healthy results. If weight loss is needed for your overall health, setting an achievable goal is key.

“Even small changes have a dramatic impact on your health,” he said. “Losing five pounds will have a notable impact on blood pressure, cholesterol and diabetes.”

Smoking is not an easy habit to quit but it’s vital to attempt ― especially since smoking  increases  the chance of a Heart attack or stroke

e , stopping smoking improves a person’s health 

 Heart attack

 not only in terms of risk of heart disease but also risk of cancer and lung disease.

“We really encourage people not to start, but if you have started, make every effort to stop,”  and that many people aren’t able to quit on their first attempt, but they shouldn’t feel discouraged and should keep trying. (Here are some  products that  can help you quit.)

Don’t be afraid of necessary medicine.

Because of their genetics or other health conditions, some people won’t be able to reduce their cardiovascular disease risk enough with lifestyle changes. And that’s perfectly OK. There are medicines that can help lower cholesterol and blood pressure.

According to Plutzky, people who have had a cardiovascular event ― or have a high-risk condition like diabetes ― often need to be on cholesterol-lowering therapy. He stressed that medicines that improve cardiovascular health are safe and effective. Unfortunately, many folks are resistant when they hear the phrase “daily pill.”

“‘I don’t want to take pills. I don’t like pills.’ Those are common refrains we get from some people,” he said.

It’s important to listen if a physician recommends medicine to reduce specific factors for cardiovascular disease. “We know that [your LDL level] predicts risk of a heart attack and stroke, and that lowering the LDL with certain drug therapy when necessary and appropriate can decrease that risk,” Plutzky said.

Taking medicine should be combined, however, with a healthy lifestyle. “I’m always telling my patients that I can’t put the benefits of eating right and being active into a pill. There are so many benefits that come from that,” he said.

Make a plan to do all of this starting right now.

Whatever your age, it’s never too early to start focusing on your heart health. Complications in terms of the cardiovascular system develop over a very long time, Plutzky said. Decades of unhealthy habits can be to blame.

Plutzky added there’s evidence that atherosclerosis, which is the disease underlying most heart attacks, can begin in people in their 20s. That means if someone has a heart attack when they’re 70 or 80, it could be the culmination of atherosclerosis that started decades earlier, he explained.

“The idea of taking care of yourself ― not smoking, being active, eating right, knowing your numbers ― is relevant throughout our lifetimes and earlier than people realize,” he said.

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