Lowering your risk of heart disease can add years to your life. Here are a few small and simple changes that can have a big impact on your long-term heart health:
1. Create a healthier plate
Eat these foods to your heart’s content: fruits and veggies, whole grains, fish and seafood, low-fat and nonfat dairy, and nuts. Cut down on foods high in salt, added sugar, saturated fats and trans-fatty acids. Keep in mind, it’s not only what you eat but how much, so watch those portion sizes.
3. Raising your glass? Not so fast
Drinking any amount of alcohol increases the risk of injury as well as cancer and mental health issues. Drinking excessive alcohol can lead to high blood pressure, heart failure or stroke. If you drink alcohol, try to limit it to two drinks per day (men) and one drink per day (women).
2. Make “getting a move on” a habit
Exercise can lower blood pressure, improve cholesterol, control weight, boost energy and improve stress. Fit in 2.5 hours of moderate exercise – walking, gardening or even dancing –a week. For greater gains, aim for 5 hours weekly. Limited mobility? Try seated exercises, chair yoga or water aerobics. Your CareMore Health care team can suggest exercises to reduce fall risk.
4. Spend enough time with the Sandman
Getting 7 to 9 hours of sleep a night can lower your risk for high blood pressure, diabetes, obesity and other threats to your heart health. Hit the hay the right way by going to bed at the same time each night, avoiding screens at bedtime and keeping your bedroom quiet and relaxing.
3. Be a quitter – no ifs, ands or butts
Don’t smoke or vape. Smokers are at very high risk for heart disease. Quitting smoking can lower your blood pressure and heart rate, which can reduce your risk of heart attack and stroke. Need help quitting tobacco? Talk to your CareMore care team about your options for quitting.
5. Call on friends to help fight stress
Long-term stress raises levels of hormones that can increase blood pressure, triglycerides and blood sugar, common risk factors for heart disease. Spending time with friends – even furry ones – can relieve stress and loneliness and boost mental health.
