(You may want to read another page I have on heart health, with a bit about my husband's heart attack).
Following a heart-healthy lifestyle doesn't have to be complicated, and it doesn't mean you need to live a life of self-deprivation. Instead, find ways to incorporate heart-healthy habits.
According to the Mayo Clinic, there
are five key areas to focus on when it comes to looking out for your heart.
1.
Don't smoke or use tobacco products: "If you smoke, quit,"
advises Sharonne Hayes, M.D., a cardiologist and director of the Women's Heart
Clinic at Mayo Clinic, Rochester, Minn. "That's the most powerful, preventable
risk factor for heart disease." When you quit smoking your risk of heart
disease drops dramatically within just one year. And no matter how long or how
much you smoked, you'll start reaping rewards as soon as you quit.
2. Exercise, exercise,
exercise: Regular exercise helps prevent heart disease by increasing
blood flow to your heart and strengthening your heart's contractions so that
your heart pumps more blood with less effort. Physical activity also helps you
control your weight and can reduce your chances of developing other conditions
that may put a strain on your heart, such as high blood pressure, high
cholesterol and diabetes. Exercise can also reduce stress, which may also be a
factor in heart disease.
3. Get regular
health screenings: High blood pressure and high cholesterol can damage your
cardiovascular system, including your heart. But without testing for them, you
probably won't know whether you have these conditions. Regular screening can
tell you what your numbers are and whether you need to take action.
4. Maintain a healthy weight: As you put on weight in adulthood, you gain mostly fatty tissue. This excess weight can lead to conditions that increase your chances of heart disease, high blood pressure, high cholesterol and diabetes. Even small reductions in weight can be beneficial. Reducing your weight by just 10 percent can decrease your blood pressure, lower your blood cholesterol level and reduce your risk of diabetes.
5. Eat a
heart-healthy diet: Consistently eating a diet rich in fruits, vegetables, whole grains and low-fat dairy products can help protect your heart. Most people, for instance, need to add more fruit and vegetables to their diet with a goal of 5 - 10 servings each day. "There is a huge amount of data to suggest that fruit and vegetables are highly effective in preventing not just cardiovascular disease, but cancer and other diseases as well," Dr. Hayes says.
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