10 Steps to a Healthier Heart
So, you’ve decided that this year you will take better care of your best friend, right? We are not talking about your dog, but your heart.
That is an excellent idea, especially since heart disease is the leading cause of death in this country, killing one person every minute.
February is American Heart Month. There are a lot of steps you can take—literally—to be heart healthy. Here are 10 steps, including calling your mom, which will help get your heart—and your whole body—healthier.
Ready? Let’s get started.
Step One: Know your numbers
Get your blood pressure and cholesterol levels checked and learn what the healthy numbers are. Your doctor can help you develop a plan of action if your numbers are too high. Follow up regularly to check your progress. After a year, you should feel better when your numbers improve.
Step Two: Get up and start moving
Just a little more than 20 minutes of exercise each day can reduce the risk of heart attack. It can be a simple, brisk walk in the morning, a regular sports date with friends, or an activity with co-workers during lunch. A little planning goes a long way.
Step Three: Stretch every single day
Don’t forget to stretch…every day. A ten-minute daily stretch helps you have more limber muscles, and more supple arteries too. You can do it while you are waiting for your coffee to brew in the morning or take 10 minutes to stretch on your bedroom or living room floor. You may prefer stretching before going to bed as you unwind from the stresses of the day.
Step Four: Eat healthy foods
Switch from full-fat dairy products to low or nonfat. Say goodbye to butter and welcome olive oil into your life. Use lean meat in your favorite recipes. Add foods that are high in fiber. Bring healthy snacks to work and try to combine lean protein with fresh fruits and vegetables. Less saturated-fat in your diet means a trimmer waistline and a healthier heart.
Step Five: Get a handle on your blood sugar
Get your blood sugar checked and if you have type 2 diabetes, talk to your doctor about how to manage it. Exercise, healthy eating, limiting sugar in your diet, and simple lifestyle changes can reduce your blood sugar and lower your risk for heart disease.
Step Six: Make friends with food labels
When grocery shopping, read the nutrition labels of everything you eat or buy. Limit your saturated fat consumption to 7 or 8 percent of your diet and opt for more monounsaturated fats (from fish, olive oil, and nuts). And avoid trans fats completely if you can; you can recognize trans fats when the label says it’s “hydrogenated.”
Step Seven: Quit smoking and avoid secondhand smoke
Yes, it’s not easy. But quitting smoking is the single biggest thing you can do to give your heart a new lease on life. Also, secondhand smoke can be nearly as damaging to your heart. And if you have kids, do whatever you can to ensure that they are never subjected to secondhand smoke. It can cause asthma and lung issues and has even been linked to behavioral problems in children.
Step Eight: Cut back on alcohol
Alcohol is not bad in moderation. But if you are overdoing, it can affect your liver and your heart. If you feel that you may be drinking a bit much, try to limit your drinking to just one drink a day. Even better, consider taking a break from drinking for six or eight weeks to “detox” your body.
Step Nine: Sleep it off
Rest can also help you have a healthy heart. Get at least eight hours of sleep every day. And if you’re one of the millions of people who needs to sleep more, make sure you get those extra hours. Studies show that people who get adequate sleep have up to 33 percent fewer heart-related health issues.
Step Ten: Call your mom
It turns out that moms are not the only ones who know best. Keeping and renewing relations with loved ones are associated with lower rates of heart disease. So reach out and call mom, or your daughter, your brother, or your friends. Better yet, call all of them and invite them for a walk with you. Your heart and theirs, and probably your family, will be healthier.