February not only warms hearts with Valentine’s Day wishes; it’s also American Heart Month, an opportunity to learn more about ways to take good care of our hearts.
Heart disease continues to be the #1 killer worldwide
Cardiovascular disease is still the leading cause of death globally, according to the most recent data. The risk for heart disease does increase as you age because of blood vessel changes and a buildup of fatty deposits in artery walls.
However, experts are learning much more about how physical activity, diet, and other lifestyle factors influence the “rate of aging” in a healthy heart and arteries. Research is focusing on better understanding how all the body systems and organs influence each other, which may help develop new treatments. The good news is that some interventions are already known to slow the rate of aging in the heart and arteries.
Seven top tips for heart health
Heart experts advocate remembering “Life’s Simple 7,” which are:
- Not smoking. Smoking damages artery walls in your heart. It’s never too late to get some benefit from quitting smoking. Quitting, even in later life, can lower your risk of heart disease, stroke, and cancer.
- Physical activity. If possible, aim to get at least 150 minutes of physical activity each week. Start by doing activities you enjoy— try brisk walking, dancing, bowling, bicycling, or gardening. Avoid spending hours every day sitting or lying down.
- Healthy diet. A diet high in fruits and vegetables, whole grains, and lean proteins is considered optimal for your heart. The DASH diet is one eating plan that doctors recommend.
- Body weight. If you’re overweight, even a small weight loss of 5–10% helps your health.
- Control of Cholesterol – If your cholesterol is too high, you can improve it by limiting saturated fat to less than 6% of daily calories and minimizing the amount of trans fat you eat.
- Control of Blood pressure – Learn how to check your blood pressure regularly and follow doctor’s orders for medications and lifestyle changes.
- Control of Blood sugar – If you have diabetes or are at risk for it, it’s important to maintain a healthy weight and consult with your doctor if special medications or a special diet are necessary.
Knowing and tracking these critical health numbers can safeguard your overall health, including your heart health.
Stress management and sleep are important too
Stress and isolation aren’t good for the heart either. Staying connected to others is important, and it’s good to have people in our lives who motivate and care for us.
Experts recommend sleeping 7–8 hours a night to improve heart health and lower stress. Relax by listening to music, reading, or taking a nice bath. It’s also a good idea to talk about feelings of depression to a qualified mental health provider or someone you trust.
When it comes to your heart, Kadan Homecare is on your side! Our caregivers can help clients remember to take medications, make sure they get to doctor appointments, help them shop for and prepare healthy food, and be a listening ear – just a few ways we can help with heart health.
