There is a great deal of advice out there on how to have a healthy heart. If you're feeling overwhelmed, save yourself some time and try these 10 simple heart health tips.
- Know your heart disease risk
Use a risk calculator online to find your heart disease risk (or ask your doctor to calculate it). Write down your risk level and ask your doctor what you can do to lower it.
- Master your cholesterol
Reaching your cholesterol treatment targets could help save your life by reducing your risk of a heart attack or stroke. Ask your doctor what your cholesterol levels are now, what cholesterol targets you should aim for, and how to get there.
Track your progress over time to stay motivated.
- Get your medication working for you
Your heart medications won't work if you don't take them! Ask yourself "what's the number one reason why I don't take my medications?" Then call or visit your local pharmacy for advice.
- Ease into healthy eating
You don't need a perfect diet to improve your heart health. Even small changes go a long way. You're more likely to succeed if you take "baby steps":- Week 1: Try a new whole grain every week, such as farro, freekeh, amaranth or buckwheat.
- Week 2: Try to serve raw vegetables at your meals, like cucumbers or cherry tomatoes.
- Week 3: Try to include a plant-based protein food like tofu, beans or nuts in a few of your meals.
- Week 4: Switch to a lower-fat milk (if you drink 2%, try 1%).
- Think of yourself as an active person
Not a fitness buff? Don't worry – you can still get the heart benefits of exercise. The first step is in your mind: start thinking of yourself as an active person. Now slip on your walking shoes after dinner today and take a stroll. Even 10 minutes of activity is enough to get started. You'll be amazed how quickly you work your way up to a half hour of walking on most days of the week!
- Find a happy place...on the scale
Find out your healthy weight range, then read up on ways to eat healthier and incorporate more activity into your life for ideas on how to reach a healthy weight. Don't be daunted by the number on the scale – even losing just 5% to 10% of your body weight can make a difference in your heart health.
- Kick some butt
Quitting smoking is one of the best things you can do for your heart (and overall!) health. To get started, write down why, when, and where you smoke, and the pros and cons of smoking as you see them. If you're ready to quit after weighing the pros and cons, set a quit date in the next 2 weeks and write it on your calendar. Then enlist your friends, family, doctor, and pharmacist for support and advice.
- Lower your glass
Red wine may have a heart-healthy reputation in the news, but it's possible to get too much of a good thing. Limit yourself to a maximum of 2 drinks per week and no more than 2 drinks per occasion to reduce your risk of alcohol-related harm.
- Ease up
You don't need to be a Zen master to enjoy the heart-healthy benefits of relaxation. When you feel stressed during the day, take a few moments to relax your muscles, breathe deeply, and read something that makes you laugh.
- Be a doctor's office pro
Have you ever left the doctor's office only to realize you forgot to ask that nagging question? Get the most out of your visit by being prepared. Write down questions and concerns you have before the appointment. Then, remember to bring the list of questions and a pen to write down the doctor's answers at the visit.
All material copyright MediResource Inc. 1996 – 2024. Terms and conditions of use. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Source: www.medbroadcast.com/healthfeature/gethealthfeature/10-Heart-Health-Must-Haves
