Maintaining a healthy heart is vital for your overall well-being. Your heart is responsible for pumping blood to every part of your body, providing it with the necessary elements for your daily activities. However, modern-day lifestyles have made it increasingly challenging to keep our hearts in good shape. Dining out frequently, leading sedentary lives and experiencing stress all contribute to the rising rate of heart disorders.
The good news is that you can take preventative measures to keep your heart healthy. The American Heart Association (AHA) has identified eight modifiable risk factors that can help you prevent heart disease and make informed choices for a healthy heart.
Understanding the Essential 8:
Managing Blood Pressure
High blood pressure is common and often goes unnoticed, earning it the nickname “the silent killer.” The AHA recommends monitoring your blood pressure regularly and taking steps to address high levels. Consult your doctor for advice on controlling blood pressure through diet, exercise or medication. The target is to maintain blood pressure below 120/80mmHg.
Controlling Cholesterol
Cholesterol levels are crucial for assessing heart health. High levels of “bad” cholesterol (LDL) increase the risk of heart disease, while “good” cholesterol (HDL) helps prevent it. The AHA advises regular cholesterol checks, a diet low in trans and saturated fats, and quitting smoking. The goal is to maintain non-HDL cholesterol levels below 130 mg/dL.
Reducing Blood Sugar
Elevated blood sugar levels strain your heart and cause long-term damage. Managing blood sugar is crucial, especially if you have diabetes or high blood sugar. Regular visits to an endocrinologist can help. The goal is to have no history of diabetes or an HbA1c below 5.7%.
Being More Active
Exercise is key to a healthy heart and body. Regular physical activity lowers the risk of artery disease, heart disease and stroke. You can make exercise enjoyable by engaging in activities like hiking, dancing or swimming. The AHA recommends at least 150 minutes of moderate-intensity aerobic exercise per week.
Maintaining a Healthy Weight
Excess weight puts strain on your heart and increases the risk of type 2 diabetes. If you’re struggling with your weight, consider consulting a nutritionist or dietitian who specializes in weight management. A balanced diet rich in fiber and protein, along with limiting heavily processed and fast foods, is crucial for maintaining a healthy weight. The goal is to maintain a BMI below 25 kg/m2.
Eating A Healthy Diet
Your diet plays a pivotal role in maintaining a healthy heart. A heart-healthy diet includes plenty of fresh fruits, vegetables, whole grains, lean proteins and healthy oils like olive oil. Reducing your consumption of processed foods is also important for eating a healthy diet.
Managing Stress
Stress negatively impacts your body, including your heart. You can manage stress by balancing your workload, practicing yoga or meditation, and intentionally making time for enjoyable activities. Mindfulness can significantly reduce stress levels.
Quitting Smoking or Vaping
Smoking harms your heart and your overall health. If you’re struggling to quit smoking, consider seeking support from a medical professional. Quitting smoking is challenging, but it’s essential for your heart health.
Key Takeaways
While keeping these eight guidelines in mind to maintain a healthy heart may seem like hard work, it’s crucial to take the necessary steps to prevent heart disease. Adopting a healthy lifestyle requires time, commitment and effort. Always consult a medical professional before making significant changes to your lifestyle. With the right guidance, support and effort, you can reduce the risk of heart disease and enjoy a long and healthy life. By following the essential eight guidelines set forth by the American Heart Association, you’ll be well on your way to achieving and maintaining a healthy heart and body.
