Valentine’s Day isn’t the only reason to give our hearts extra attention this time of year. February is also Heart Month, which means that now is a great time to learn more about heart health and how you can take care of yours.
Because our risk for heart-related problems increases as we age, it’s important to focus on making simple, healthy lifestyle changes that can have a major impact on heart health for years to come.
To help you reduce your risk for heart disease, heart attacks, high blood pressure, and strokes, make a commitment to lead a heart-healthy lifestyle through your diet, exercise routine, stress management, and regular check-ups with your doctor. Celebrate Heart Month by taking charge of your own heart health this February and beyond with these four healthy habits:
1. Have A Mindful Diet
The foods you eat can greatly influence your heart health. Eating a diet that is high in fiber, whole grains, and lean protein can go a long way toward keeping your heart in optimal shape.
Avoid
trans fats
as much as possible, as these can raise bad LDL cholesterol levels
Focus on eating heart-healthy fats, like Omega 3s. You can get these by eating more fish, nuts, or taking an Omega-3 supplement
Keep blood sugar in check by choosing foods that are low on the glycemic index, like pasta (in moderation), strawberries, and broccoli
Foods that are low on the glycemic index take longer for your body to digest and are less likely to cause spikes in your blood sugar. Because having
high blood sugar
levels can increase your risk of developing heart disease—whether or not you have diabetes—it’s a good idea to be mindful of your heart when deciding what to eat.
2. Exercise Regularly
Exercise makes your heart stronger and more efficient. Specifically, regular exercise
helps your body do a better
job of pulling oxygen from your blood. This is good because it means that your heart doesn’t have to work as hard to distribute oxygen throughout your body.
It’s important to check with your doctor before beginning any new fitness program if you haven’t exercised in a long time. Also, keep in mind that any amount of exercise is helpful for improving heart health. Even if you’re not able to participate in aerobic exercise, light exercise such as walking can still have a positive effect.
3. Remember To Relax
Many people don’t realize that stress is more than just an unpleasant feeling. In fact,
stress
can actually contribute to heart problems. Stressful situations cause our bodies to go into fight-or-flight mode. If you’ve ever experienced your heart beginning to beat faster during a tense situation, then you know what fight-or-flight mode feels like.
Unfortunately, many people’s daily lives are highly stressful, which means that their bodies are frequently operating in a way that puts a lot of stress on their cardiovascular systems, as well. Our bodies aren’t meant to handle these high stress levels for prolonged periods. The chronic presence of stress hormones, such as adrenaline, can eventually lead to hypertension.
The good news is that it’s possible to
reduce stress levels
through meditation, mindful breathing, exercising, and even by spending time with loved ones.
4. Pay A Visit To Your Doctor
In addition to lifestyle changes, you can further protect your heart by visiting your doctor regularly. She will be able to tell you whether you have any heart-related conditions that should be addressed, and will help you design a customized plan for how to keep your heart healthy. Finally, if something doesn’t feel right, be sure to see a doctor right away.
Taking care of your heart is one of the best ways to ensure that you’ll be able to live a fulfilling life for years to come. If you would like to have a conversation about more ways to improve senior health, please
contact us.