Every day and night, your heart is working hard for you. Now is the time to show it some TLC. When you make small changes in your habits, it can make a huge difference in your overall heart health. Not only with the tips here help you live longer, but you will also be able to spend more of your life healthy, without issues related to cardiovascular disease.
You don’t have to try and do all of these steps at the same time. Just improving one or two things in your life will help reduce your risks of developing heart disease.
Get Seven Hours of Sleep Each Night
Did you know that the amount of sleep you get can impact your heart health? In a recent study, younger and middle-aged adults who received seven hours of sleep per night had less calcium in their arteries, which is an early sign of heart disease, than individuals who slept for under five hours, or those who slept more than nine hours.
The type of shut-eye that you get is important, too. If you aren’t getting good quality sleep, it can have a negative impact on your heart. If you are suffering from this issue, speak with your doctor. They can provide help to make sure you get a restful night’s sleep.
Check Your Blood Pressure Regularly
If you have high blood pressure, the additional force in your artery walls can cause damage and create scar tissue. This will make it more difficult for oxygen and blood to get to and from your heart. This also results in the heart having to pump harder than usual, resulting in it wearing out faster, too. If enough oxygen isn’t getting to the heart, parts of it may start to die.
When you are between the ages of 18 and 39, you should have your blood pressure checked every three to five years, and for those over the age of 40, have it checked annually.
Reduce Your Intake of Saturated Fats
If you want to help the arteries in your heart, you need to reduce the saturated fats you eat. Focus on good fats like avacados, eggs, seeds, nuts, and olive / coconut oil. Select healthy fat options and leaner cuts of meat. Additionally, stop your intake of trans fats completely, which are found in most processed foods. These increase your “bad” cholesterol levels. Try to avoid any foods that include the words “hydrogenated” or “partially hydrogenated,” as these are trans fats.
Find Out if You are Diabetic
There are millions of people who suffer from this condition and don’t even realize it. This is risky because as time passes, high blood sugar will cause damage to the arteries and increase the likelihood of heart disease. If you discover you have diabetes, your doctor can help you make lifestyle changes to control the condition, and if necessary, provide you with medication that will help.
Get Up and Move
This doesn’t mean you have to start exercising for hours each day. You can keep things simple by aiming for just 30 minutes a day, five days a week. The goal is to move and break a slight sweat. If you are currently doing nothing, do something and if possible, do more. When you exercise daily, it will reduce your chances of developing heart disease significantly.
As you can see, there are several things you can do to help reduce your risk of heart disease. Be sure to implement these tips into your daily routine to keep your heart healthy, longer. For an evaluation and in depth discussion of these issues, call Premier Health and Wellness 512-459-4405 or visit www.premierhw.com.