Heart Healthy Habits for National Heart Month

by Hall Chrysler Dodge Jeep RAM Virginia Beach

February is National Heart Month, the perfect time to take a closer look at what you’re doing (or could be doing better) to contribute to heart health.

First, know the risks. The US Centers for Disease Control and Prevention notes that heart disease is the leading cause of death in men and women across most ethnic groups, resulting in 1 in every 5 deaths in 2022. High blood pressure is the leading cause of heart disease. The good news is that you may be able to prevent and even reduce risks by applying better habits. Consider these heart-healthy habits.

1. Get Exercise

You may not like to hear it, but exercise is one of the best ways to keep your heart working at its best. You just need to get in 150 minutes a week or 30 minutes 5 times a week to see a difference. If that’s too overwhelming, aim for 10-minute sessions of vigorous activity that get your heart rate up to 100 beats per minute or more. Try getting in two sessions like this a day with an extra one on the weekend.

Engage in activities you enjoy. These could include swimming, playing basketball with the kids, or riding a bike. Enjoying them makes them easier to achieve.

2. Get in to See Your Doctor

Early intervention is critical in maintaining heart health. An annual physical allows your doctor to check your heart function and look for areas of potential opportunity for improvement. High blood pressure or weight gain can be an indication that you may need some help.

With routine wellness appointments and lab work, you can spot any indications of heart-related complications early on. That way, you may be able to avoid more complex components of the disease.

3. Improve Your Diet

That doesn’t mean you have to get rid of every bit of sugar you love. It does mean making better choices that can significantly enhance your health over time. The best tips include these:

Eat more fruits, vegetables, and carbs with every meal.
Choose low-fat dairy, meats, and other foods when possible.
Enjoy healthy fats such as extra virgin olive oil and avocado oil instead of vegetable oil.
Reduce salt intake. Use other seasonings instead.
Eat foods that grow in the ground rather than those that are manufactured or processed.
Ditch the soda and enjoy more water or sugar-free drinks instead.

4. Manage Stress

Stress is a big factor when it comes to heart health, especially if your blood pressure is climbing because of how stressed you are on a chronic basis. Work to determine what’s causing your high level of stress as a first step. Then, create a plan for reducing those risks.
That sounds easy, but with a bit of help, you may be able to overcome the challenges of putting your health on the line. Then, incorporate activities that combat stress into your day. That includes movies that make you laugh, friends that let you talk, and activities that are meant to be relaxing.

5. Maintain a Healthy Weight

Exercise and a healthy diet may naturally help in these areas. However, if your weight isn’t where you want it to be, it can also help to start communicating with your doctor about what you may be able to do to see improvements. Exercise is a starting point, but you may also want to minimize risks associated with diabetes if there’s a risk to you.

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