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A few simple lifestyle choices can prevent many types of heart disease, including heart attack and stroke. Even a correction can be huge.
But change can be difficult, especially as you get older. These simple practical steps can help you protect your heart.
Do not smoke or vape
Smoking is probably more harmful than any other health choice you make. And that could have an additional impact on black Americans. The added strain could help explain why black people have twice as many strokes as whites, said Michael Hall, MD, an associate professor at the University of Mississippi Medical Center in Jackson.
But no matter who you are or how long you smoke, your heart becomes healthier after you quit.
That said, giving up is hard. Many people try and fail dozens of times before giving up forever. But the medical, counseling, and smoking cessation programs found in most hospitals can help.
Do not try to download it. Contact and get support.
Move more
There is no one-size-fits-all option, but exercise is a great first step for most people, says Dr. Alan Rozanski, a cardiologist and professor of medicine at Mount Sinai Morningside Hospital in New York City. “Exercise is a tonic for the body. I see him all the time. You make people move and it can change their lives. “
Rozanski says that exercise helps your mind and spirit, as well as your heart. For example, studies show that physical activity can relieve depression as well as or better than antidepressants.
But what if the exercise seems difficult or boring? The key is just to start moving.
“Once you leave, momentum will bring you,” says Rozanski.
You may also want to hire a friend to exercise. You are more likely to stick to it and have more fun.
How much is enough?
Aim for at least 30 minutes of moderate to vigorous aerobic exercise on most days. If this looks like a lot, break it into 10-minute pieces. Move hard enough to sweat and catch your breath.
Stir it too. Stream a tai chi class one day; take a quick walk or ride a bike to the next one. Include a few days of strength training to keep your muscles in good shape.
Try to be more active in your daily life.
“Move and move more,” said Todd Miller, MD, cardiologist and co-director of the Mayo Clinic’s Sports Cardiology Clinic in Rochester, Minnesota.
To include more activity in your daily routine, you can:
- Climb the stairs.
- Wheel instead of driving.
- Spend the dog.
- Dig in the garden.
- Take phone calls upright.
- If you use an activity tracker, add more steps every week or two.
Eat well
There are so many diets. How do you know what is good for you and your heart? DASH and the Mediterranean diet are good options. These are more than diets, they are long-term plans for healthy eating. Both contain lots of vegetables, along with fruits, nuts, fish and healthy fats such as olive oil.
Rozanski likes both options, but says no diet is suitable for everyone. You can’t go wrong if you focus on vegetables, fruits, nuts, whole grains and lean poultry. And don’t forget to avoid added sugar, salt and highly processed foods.
Watch your weight (but not too carefully)
Being overweight is bad for your heart, especially if it’s around your stomach. Lose even a few pounds and your chance of heart disease also decreases.
But Rozanski says not to worry too much about the scale. If you exercise and eat right, you will lose weight without trying. Keep in mind: When you start moving more, you tend to lose fat and build muscle. The numbers on the scale may not move much, but you will feel better and you and your heart will be healthier.
Stress less for stress
Stress can make you do things that are bad for your heart, such as smoking, eating junk food, or drinking too much.
But stress is not always negative.
“It’s a double-edged sword and we shouldn’t resell it as a bad thing,” Rozanski said. “When you feel stress that causes negative emotions, then you really have to start dealing with it. But it is also a vehicle that we can drive and develop from. ”
Rozanski says stress relievers such as yoga and deep breathing are great. But it may take longer to understand the root cause of stress.
“It can be time management or finding meaning in your work or relationship or having a supportive person who can guide you,” he says.
Other healthy ways to manage stress include:
Maintain a positive attitude. “Touch positive emotions,” says Rozanski. “There is a very strong link between depression and heart disease. Make sure you have strong social connections and work on small things that make you feel better. Write down at least three things you are grateful for each day. ”
Afton Hassett, PsyD, a psychologist at the University of Michigan at Ann Arbor, suggests doing five good things for others and one good thing for yourself at least once a week.
Exercise. Once mood-boosting endorphins are activated, stress is relieved.
Meditate. This is one of the best ways to relieve stress. It’s simple, free and you can do it anywhere. It can also protect your heart. There are many meditation apps to get you started.
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