SME: Manuel Rojo, MD
Heart disease is the leading cause of death in the United States, but there are steps you can take to develop healthy habits and protect your heart. A number of these steps and habits are simple lifestyle changes everyone can make to develop healthy habits and protect your heart.
No. 1: Get enough exercise
Aim for at least 150 minutes of exercise per week. To make it easier, you can break the time into 10-30 minutes of moderate activity. Aerobic exercises, such as brisk walking, jogging, cycling, or swimming, elevate your heart rate. Your heart rate should be at least 100 beats per minute. Resistance training enhances muscle strength, improving overall metabolism and heart health.
Aim for at least 150 minutes of exercise per week. To make it easier, you can break the time into 10-30 minutes of moderate activity. Aerobic exercises, such as brisk walking, jogging, cycling, or swimming, elevate your heart rate. Your heart rate should be at least 100 beats per minute. Resistance training enhances muscle strength, improving overall metabolism and heart health.
No. 2: Follow a healthy diet
Focus on incorporating nutrient-rich foods into your daily meals. Try sticking to a balanced diet that contains fruits and vegetables, as well as plenty of lean protein. Gradually transitioning to a Mediterranean-style diet, rich in olive oil, whole grains, and fresh produce, can be particularly beneficial for heart health.
No. 3: Visit your primary care doctor
Yearly physicals, wellness appointments and lab work when needed are important for maintaining your heart health. Remember, heart and vascular disease runs in families. If you have a family history of heart or aortic problems, be extra vigilant for signs and symptoms, including shortness of breath, chest pain, or dizziness. Don't ignore these signs.
No. 4: Quit Smoking
If you smoke, stop today. When individuals quit smoking, their heart health improves significantly. Within just a few weeks, blood circulation becomes more efficient, reducing the strain on the heart. In addition, quitting smoking lowers blood pressure and decreases the likelihood of blood clots, reducing the overall risk of heart attacks and strokes.
No. 5: Get enough sleep
Getting the right amount of sleep is important for heart health. For most people, that’s seven to eight hours. Studies link too little sleep to a higher risk of cardiovascular disease. Try going to bed at the same time every night and eliminate screen time from your bedroom.