A healthy heart is essential for overall well-being, as it is responsible for pumping blood and delivering oxygen and nutrients to every part of the body. Maintaining heart health is vital, as cardiovascular diseases (CVDs) are among the leading causes of mortality worldwide. Adopting a heart-healthy lifestyle, which includes a balanced diet, regular physical activity, stress management, and avoiding harmful habits like smoking, can significantly reduce the risk of heart-related illnesses. Small, consistent changes can have a substantial impact, ensuring a longer, healthier life and improving quality of life across all ages.
The CDC outlines seven strategies for maintaining a heart-healthy lifestyle.
# Strategy 1Understand Your Health HistoryBe aware of your risk factors and discuss them with your family and healthcare provider. Certain health conditions, lifestyle choices, and family histories can heighten your risk of developing high cholesterol, known as risk factors. While some risk factors, such as age or family history, are uncontrollable, you can lower your risk for high cholesterol through lifestyle changes.
# Strategy 2
Follow a Healthy DietCut down on salt, saturated fat, and added sugars by making healthier food choices, including more fruits, vegetables, whole grains, lean meats, and low-fat dairy products.
Strategy 3Increase Activity and Decrease Sedentary TimeAim for at least 150 minutes of moderate-intensity aerobic exercise each week and incorporate muscle-strengthening activities on two or more days. Regular physical activity enhances your overall health, fitness, and quality of life, while also reducing the risk of chronic diseases like type 2 diabetes, heart disease, cancer, depression, anxiety, and dementia.
# Strategy 4Stop SmokingQuitting tobacco can significantly improve your health and lower the risk of heart disease, cancer, lung disease, and other related illnesses. Smoking contributes to plaque buildup in blood vessels, leading to coronary heart disease—a condition characterized by narrowed or blocked arteries supplying blood to the heart muscle. The chemicals in cigarette smoke can thicken the blood and cause clots in veins and arteries.
# Strategy 5Make Smart Beverage ChoicesSubstitute water for sugary beverages to cut down on calories. Additionally, limit alcohol consumption to one drink per day for women and two drinks per day for men on the days you choose to drink.
# Strategy 6Track Your Blood Pressure at HomeUsing a self-measured blood pressure monitor is straightforward, and your doctor can guide you on how to use one if needed. Self-measured blood pressure monitoring (SMBP) involves regularly measuring and recording your blood pressure outside of clinical settings, typically at home, with personal monitoring devices.
# Strategy 7Adhere to Medication GuidelinesIt’s crucial to follow your doctor’s instructions precisely if you are prescribed medications for high cholesterol, high blood pressure, or diabetes. If you have any questions or uncertainties, always consult your doctor, nurse, or pharmacist.According to the Centers for Disease Control and Prevention, adopting a healthy lifestyle can reduce your risk of heart disease and help prevent other serious chronic conditions, including type 2 diabetes and certain types of cancer.