Is your heart healthy? Is taking care of your heart on your to-do list?
It goes without saying that we take care of our families and our homes, but we’re probably not doing enough to take care of our heart. Heart disease is a leading cause of death and although some things are out of our control, there are key things that we can do to maintain a healthy heart.
Some risk factors cannot be changed, like family history, sex and age, but that doesn’t mean you have to accept heart disease as your fate. A healthy lifestyle can reduce the risk of heart disease by as much as 80 percent.
Tips to get started on adopting a heart healthy lifestyle:
- Avoid smoking. Smoking or tobacco use is a significant risk factor for developing heart disease because the carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This in turn increases your heart rate and blood pressure and forces your heart to work harder.
- Exercise regularly. Experts recommend 30 to 60 minutes of moderately intense exercise most days of the week. Activities such as gardening, housekeeping, taking the stairs and walking the dog count towards your total.
- Maintain a heart-healthy diet. A diet rich in fruits, vegetables, beans, fish, low-fat sources of protein, and whole grains can help protect your heart. Alcohol, in moderation, can have a protective effect on your heart. Excess alcohol is a health hazard.
- Maintain a healthy weight. Being overweight with excess weight around your middle increases your risk of heart disease. Body Mass Index (BMI) over 25 and waist circumference over 40 inches for men and over 35 inches for women increases your risk of heart disease and stroke.
- Make sleep a priority. Sleep deprivation can harm your health. Feeling refreshed is a good indicator that you are getting enough rest, but if it’s a struggle to get out of bed, you may need more sleep at nights.
- Get regular health screenings. Regular screening can tell you what your numbers are and whether you need to take action. Without regular follow-up and testing, you probably won’t know whether you have a problem brewing or not.
Fun Heart Facts:
- The hardest-working muscle in your body is your heart.
- The average heart weighs between 7 and 15 ounces and is a little larger than the size of your fist.
- It begins beating about 22 days after conception and ends when you do.
- By the end of a long life, a human heart can beat up to 3.5 billion times.
- Laughter and music are good for the heart.
- Take a chill pill. Relax often, it’s good for your heart.
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To Your Success,
Althea
Althea A. McLeish Wilson, RN, MSN
Educate . Empower . Encourage
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