How to Promote Good Heart Health

Did you know that heart disease is the leading cause of death in the United States for both men and women? You are at higher risk for heart disease if you:

• Are overweight or have obesity
• Don’t eat a healthy diet
• Don’t get enough physical activity
• Have high blood pressure, high cholesterol, or diabetes
• Smoke or drink excessively
• Are a man at least 45 years old
• Are a woman at least 55 years old
• Had a man in your immediate family with heart disease before the age of 55
• Had a woman in your immediate family with heart disease before the age of 65

It sounds scary, but there are simple ways you can prevent heart disease and live a better quality of life.

Stop Smoking and Reduce Drinking

If you needed a reason to stop smoking, heart health is a great one! Cigarette smoke raises your heart rate and blood pressure because it lowers your oxygen intake, forcing your heart to work overtime pumping out more oxygen to the body and brain. The chemicals in tobacco can also damage your heart and blood vessels, so if you can stop smoking, vaping, using e-cigarettes, or being around second-hand smoke, your risk of heart disease drops quickly.

We’re not saying you can’t drink anymore, but there are negative consequences to your liver and heart from heavy alcohol use. Abstaining from alcohol or drinking in moderation will go a long way for your heart and overall health.

Get Active

Regular, daily physical activity helps control your weight and prevents gaining other conditions that could affect your heart, such as type 2 diabetes, high cholesterol, and high blood pressure. Your goal should be to spend less time sitting and getting 75 minutes of vigorous activity or 150 minutes of moderate activity a week with exercises like:

• Aerobic exercise 30 minutes a day, five or more days per week
• Resistance training or strength work two or more nonconsecutive days per week
• Stretching, flexibility, and balance every day, before and after other exercises

Eat Right

Lower your risk of type 2 diabetes and improve your blood pressure and cholesterol with heart-healthy foods like:

• Beans and legumes, like almonds and walnuts
• Dark chocolate
• Dietary Approaches to Stop Hypertension (DASH) eating plan
• Fish and lean meats, like salmon and tuna
• Fruits and vegetables, like cherries and oranges
• Green tea
• Healthy fats like olive oil and avocados
• Leafy greens, like arugula, lettuce, and spinach
• Low-fat and fat-free dairy foods
• Mediterranean diet

Even if you eat the foods listed above, don’t diminish your accomplishments with foods like:

• Highly processed foods
• Highly refined carbohydrates
• Salt or high-sodium meals
• Saturated fat found in full-fat dairy products, coconut oil, palm oil, and red meat
• Sugar or sweetened beverages
• Trans fat found in baked goods, chips, and fried fast food

Make sure you’re not overeating! Too much food at once shifts the blood from the heart to the digestive system and creates faster, irregular heart rhythms, which can lead to a heart attack or heart failure.

Sleep Well

If you consistently get low-quality sleep, you are at greater risk of depression, diabetes, heart attack, high blood pressure, and obesity. Get your regular 7-9 hours of sleep per night by following the same bedtime and wake-up routine every day. If you find you’re still struggling to sleep, consider visiting a health professional in case you suffer from sleep apnea or another underlying condition. 

Manage Stress

Ongoing stress can lead to higher blood pressure, and if your method to cope with stress involves alcohol, eating, or smoking, your chances for heart disease will significantly increase. Look for alternative ways to manage stress, such as:

• Connecting with friends and loved ones
• Journaling
• Meditation
• Physical activity
• Relaxation exercises, like yoga
• Taking time to slow down and unwind every day
• Visiting a health professional over anxiety or depression

Prevent and Manage Illnesses

New and chronic illnesses can be a hit to your health system, causing your heart to work overtime to keep you afloat. Make sure you:

• Get your COVID-19, Flu, Pneumococcal, and TDAP (Tetanus, Diphtheria, and Pertussis) vaccines.
• Look into your family history.
• Schedule regular physical exams and checkups yearly, such as screenings for blood pressure, cholesterol levels, and type 2 diabetes.

Support Your Heart Under Constraints

If you’re ready to take care of your heart but have certain constraints, here are some tips you can follow:

• After a heart attack, take your doctor-prescribed medications, check in with your primary health physician to assess your health, and participate in cardiac rehabilitation.
• After quitting smoking, use Chantix or nicotine patches, find a friend or counselor to support you, and exercise regularly to combat weight gain and get your lungs pumping.
• With lower mobility, explore video or physical games that involve movement as a form of exercise and use a stationary cycling machine for low-impact exercising.

At Life Enriching Communities (LEC), we’re committed to ensuring patrons feel well-equipped to plan their future and age how they wish. Explore more resources on senior living or contact us today to learn more about our legacy of services and programs that bring meaning and purpose to every stage of life.