Here are the top eight tips for maintaining a healthy heart, according to the Mayo Clinic, a nonprofit medical organization and trusted source for health information [1]:
- Don’t smoke or use tobacco. Smoking is one of the leading causes of heart disease. Chemicals in tobacco damage the heart, blood vessels, and lungs. If you already smoke, quitting is the single best thing you can do for your heart health. Opens in a new window go-imaging.com Avoid smoking to maintain a healthy heart
- Get moving. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. Strength training exercises are also important. If you’re not used to being active, start slowly and gradually increase the intensity and duration of your workouts. Opens in a new window www.eatingwell.com Person exercising
- Eat a heart-healthy diet. A heart-healthy diet is rich in fruits, vegetables, and whole grains. It also includes lean protein sources, such as fish, beans, and poultry. Limit unhealthy fats, such as saturated and trans fats, as well as sodium and added sugar. Opens in a new window www.health.harvard.edu Hearthealthy diet
- Maintain a healthy weight. Being overweight or obese increases your risk of heart disease. If you need to lose weight, do it gradually and in a healthy way.
- Control your cholesterol. High cholesterol can build up in your arteries and narrow them, making it harder for blood to flow through. There are two main types of cholesterol: LDL (bad) cholesterol and HDL (good) cholesterol. Aim to lower your LDL cholesterol and raise your HDL cholesterol.
- Manage your blood pressure. High blood pressure can damage your heart and arteries. If you have high blood pressure, work with your doctor to control it.
- Reduce stress. Stress can contribute to heart disease. Find healthy ways to manage stress, such as exercise, relaxation techniques, and spending time with loved ones.
- Get regular checkups. See your doctor for regular checkups to monitor your blood pressure, cholesterol, and other risk factors for heart disease.
By following these tips, you can reduce your risk of heart disease and keep your heart healthy for years to come.
Here are some additional tips from the American Heart Association, another reputable source for heart health information [2]:
- Get enough sleep. Aim for 7-8 hours of sleep each night.
- Drink alcohol in moderation, if at all.
- Brush your teeth regularly. Periodontal disease has been linked to an increased risk of heart disease.
- See your dentist regularly.
Making small changes to your lifestyle can make a big difference in your heart health.
Remember, it’s important to talk to your doctor before starting any new exercise program or making changes to your diet. They can help you create a plan that’s right for you.
Sources: [1] Mayo Clinic [2] American Heart Association
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