Tips for Better Heart Health
(By Amanda
MacMillan, Reviewed by Jennifer Robinson, MD on October 12, 2016)
Making small changes in your habits
can make a real difference to your ticker.
"It's like finding the fountain
of youth," says Donald Lloyd-Jones, MD, of Northwestern University's
Feinberg School of Medicine. "People who follow these steps not only live
longer, but they also spend a lot more time healthy, without cardiovascular
disease."
Even better? You don't have to work on
all 10 steps at once. Even if you improve just one or two of these areas, you
can make yourself less likely to get heart disease. Of course, the more tips on
this list you follow, the better. So let’s get started.
The next time you're tempted to stay
up later than you should, remember how comfy that pillow will feel -- and how
good a full night's sleep is for your heart.
In one study, young and middle-age
adults who slept 7 hours a night had less calcium in their arteries (an early
sign of heart disease) than those who slept 5 hours or less or those who slept
9 hours or more.
The type of shut-eye they got was
important, too. Adults who said they got good-quality sleep also had healthier
arteries than those who didn't sleep soundly.
If you have trouble falling asleep or
staying asleep at night, or if you don't feel refreshed after a full night in
bed, talk to your doctor about how healthier sleep habits might improve your
slumber.
That cuff squeezing your arm at every
doctor's visit is important. It measures the amount of pressure flowing through
your arteries with every heartbeat.
3. Slash saturated fats.
To help your heart’s arteries, cut
down on saturated fats, which are mainly found in meat and full-fat dairy
products. Choose leaner cuts and reduced-fat options.
Also, totally quit trans fats, which
are found in some processed foods. They drive up your “bad” cholesterol level.
Check ingredient lists for anything that says “hydrogenated” or “partially
hydrogenated” -- those are trans fats.
If it’s been 5 or more years since
your last cholesterol blood test, you’re probably due for one.
4. Find out if you have diabetes.
Millions of people do and don’t know
it. That’s risky because over time, high blood sugar damages arteries and puts
you at risk for heart disease.
Your doctor should test your blood
sugar if you are 45 or older, if you are pregnant, or if you're overweight and
have other risk factors for diabetes.
If you find out that you do have
diabetes, work with your doctor on your lifestyle (diet and exercise) and any
medicine that you may need.
If you have borderline high blood
sugar, also called prediabetes, take action now to turn things around.
One simple swap is to trade processed
carbs (like white rice) for fiber-rich whole grains (like brown rice). Every
positive change you make in what you eat and how active you are will help. Over
time, you’ll be able to do more.
5. Move more.
To keep it simple, you can aim for 30
minutes a day, 5 days a week of moderate exercise. That includes any activity
that gets you moving around and breaking a slight sweat.
“If you're doing nothing, do
something. And if you're doing something, do more," Lloyd-Jones says.
Also, pay attention to how much time
you spend seated, whether it's at work, in your car, or on your couch at home.
You want to cut that time down.
"We now know that even if you
exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is
really bad for your heart," says Monika Sanghavi, MD, assistant professor
of cardiology at the University of Texas Southwestern Medical Center.
Break up long periods of sitting, and
stand or walk while doing things like talking on the phone or watching TV.
6. Clean up.
Your heart works best when it runs on
clean fuel. That means lots of whole, plant-based foods (like fruits,
vegetables, nuts, and seeds) and fewer refined or processed foods (like white
bread, pasta, crackers, and cookies).
It’s time-tested wisdom. "The
latest fads get overplayed by the media. But the core of what makes a
heart-healthy eating pattern hasn't changed for decades," Lloyd-Jones
says.
One of the fastest ways to clean up
your diet is to cut out sugary beverages like soda and fruit juice, which lacks
the fiber that’s in actual fruit.
"We drink way too many of our
calories," Sanghavi says. "And those calories don't fill us up the
way real food does, so we have them in addition to everything else we're
eating, with no nutritional benefit."
7. Think beyond the scale.
Ask your doctor if your weight is OK.
If you have some pounds to lose, it’s not just about calories and exercise.
Sure, you’ll probably want to change
your eating habits and be more active. But there’s more to it than that.
For many people, “emotional eating” is
where they find comfort and stress relief, and how they celebrate. So if it’s
hard to change those patterns, it can help to talk with a counselor to find
other ways to handle those situations.
8. Ditch the cigarettes, real and electronic.
)
Smoking and secondhand smoke are bad
for your heart. If you smoke, quit, and don't spend time around others who
smoke as well.
E-cigarettes are popular, but they’re
not completely problem-free. "They don't contain the harmful chemicals in
cigarette smoke, and they can help some people wean themselves off of
smoking," Lloyd-Jones says. "But they still do contain nicotine, so
your goal should be to quit completely, not just switch to a less toxic
version."
9. Do more of what you love.
"I tell my patients that managing
stress in a healthy way, whether it's meditation, yoga, or exercise, is really
important," Sanghavi says.
Make it a point, too, to spend time
with people you’re close to. Talk, laugh, confide, and enjoy each other. It’s
good for your emotional health and your heart.
10. Celebrate every step.
Making changes like
these takes time and effort. Think progress, not perfection. And reward
yourself for every positive step you take. Ask your friends and family to
support you and join in, too. Your heart’s future will be better for it!
If your blood pressure gets too high,
the extra force can damage artery walls and create scar tissue. That makes it
harder for blood and oxygen to get to and from the heart. The heart has to pump
harder and gets worn out faster. If it can't get enough oxygen, parts can start
to die.
Get your blood pressure checked every
3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood
pressure, check it every year.
Cut back on salt, limit alcohol to no
more than one to two drinks a day, favor healthy eating habits (think fruits,
vegetables, whole grains, and lean protein) manage your stress, and work out.
These changes are often enough to bring your blood pressure back down into the
normal range. If not, your doctor might recommend you also take medication.
No comments:
Post a Comment