Time to get pumped, it’s heart health month! Cardiovascular disease is a variety of conditions that affect your heart such as arrhythmias, atherosclerosis (blockage in vessels), heart attack, and stroke. Heart disease is the highest prevalent disease in our nation, but you have the power to reduce your risk by taking charge of your health! While making healthy food choices and getting regular physical activity are important factors in maintaining your cardiovascular health, your lifestyle also plays a huge role. Lifestyle factors that often get overlooked when trying to manage heart health include stress management, adequate rest, smoking, alcohol consumption, and taking care of your pearly whites!
3 Major Keys to Protect Your Heart: Own your lifestyle, Balance your Nutrition, and Get Active!
Own Your Lifestyle
Smoking cessation: Your heart will thank you for quitting smoking, so don’t waste any time! The health benefits start almost immediately, and within a few years of quitting your risk of stroke and coronary artery disease are similar to non-smokers.
Alcohol: Having more than a drink or two on a daily basis may not seem like a big deal for some but when your daily drinks turn into several, you increase your risk for high blood pressure, obesity, and stroke. If you’re a heavy drinker, statistics show that cutting back can help reduce your stroke risk.
Oral Health: There is a direct correlation between inflammation in the mouth and inflammation in the body. Evidence shows poor oral health and gum disease significantly increase the risk factors associated with diabetes, heart disease, stroke, and other complications. These problems are easily preventable with regular brushing and flossing along with regular dental teeth cleanings and checkups.
Sleep Hygiene: Our bodies need an adequate amount of sleep (7-8 hours) each night in order to reset and function properly throughout the day. Getting a good night’s rest yields many benefits that range from resetting brain activity, and muscle and bone growth, to managing immune functions, appetite, and blood pressure.
Stress Management: Although the things that cause stress (stressors) may be out of your control, you can control the way you respond and how you manage your stress. Simple ways to manage your stress in a healthy way include going for a walk, writing in a journal, keeping a to-do list, talking to a family member or friend, meditating, practicing deep breathing, and more! People deal with stress in different ways so the key is finding a technique that works for you.
Balance Your Nutrition
It’s important to eat a variety of vegetables, fruit, grains, protein foods, and dairy or fortified alternatives! Do you know how to create a balanced plate for breakfast, lunch, and dinner? Use the MyPlate method as a guide to help you. Click here to learn more: Choosemyplate.gov
Get Active:
Add activity to your daily routine no matter how small it may be! The American Heart Association recommends 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise to maintain a healthy heart.
