Show your heart some love. Consider these healthy habits to keep your ticker in top condition.
Your heart is a muscle that works hard 24/7 to keep you alive. It beats about 100,000 times and pumps about 2,000 gallons of blood throughout your body each day! Here are some simple tips to help you keep your heart healthy:
Don’t Skimp on Sleep
Most adults need 7-8 hours of sleep per night. When you don’t get enough sleep, your heart may not function as well. A study of nearly 475,000 people found that those who slept less than 6 hours per night were 48% more likely to develop or die from coronary heart disease (CHD), and those who slept more than 9 hours per night were 38% more likely to develop or die from CHD.
Here are some tips for getting a good night’s sleep:
- Go to bed and wake up at the same time each day, even on weekends.
- Create a relaxing bedtime routine.
- Avoid caffeine and alcohol before bed.
- Make sure your bedroom is dark, quiet, and cool.
- If you can’t fall asleep after 20 minutes, get out of bed and do something relaxing until you feel tired.
Add Laughter to Your Day
A study by the University of Maryland Medical Centre found that people with heart disease are less likely to laugh, even in positive situations. They also tend to be angrier and more hostile. This suggests that laughter may play a role in protecting the heart.
Laughter releases endorphins, which have mood-boosting and stress-relieving effects. It can also help to lower blood pressure and improve circulation. So next time you’re feeling stressed or down, take a few minutes to watch a funny video or read a joke. It could be good for your heart.
Here are some other ways to add laughter to your day:
- Watch a comedy movie or TV show.
- Read a funny book or magazine.
- Spend time with people who make you laugh.
Keep it Moving
Regular exercise is essential for a healthy heart. Adults who get at least 30 minutes of moderate-intensity activity five times a week can reduce their risk of a heart attack or stroke by up to 30%. Exercise helps to lower blood pressure, cholesterol, and body weight. It also improves insulin sensitivity, which can help to prevent type 2 diabetes. In addition, exercise can help to strengthen the heart muscle and improve blood flow.
There are many different types of exercise that can be beneficial for heart health. Some examples include walking, running, swimming, biking, and dancing. The important thing is to find an activity that you enjoy and that you can stick with. If you are new to exercise, start slowly and gradually increase the amount of time you spend being active. Talk to your doctor before starting any new exercise program, especially if you have any health conditions.
Fuel Up Wisely
The saying “you are what you eat” is true, especially when it comes to your heart health. The foods you eat can have a big impact on your risk of heart disease. The American Heart Association recommends eating a variety of nutritious foods from all the food groups, including:
- Fruits and vegetables
- Whole grains
- Lean protein
- Low-fat dairy
- Healthy fats
You should also try to limit your intake of processed foods, sugary drinks, and unhealthy fats. In addition to eating a healthy diet, you can also support your heart health by taking supplements. Omega-3 fatty acids are a good choice, as they have been shown to help maintain healthy cholesterol and blood pressure levels.
Dump Tobacco for Good
If you’re thinking about quitting smoking, you’re in good company. Millions of people around the world quit smoking every year, and the health benefits are immediate and long-lasting. Within 20 minutes of quitting, your heart rate and blood pressure drop. Within 12 hours, the carbon monoxide level in your blood returns to normal. And within 2 weeks to 3 months, your circulation improves, and your lung function begins to increase.
Know Your Numbers and Your Family History
One of the best ways to manage your heart health is to schedule regular check-ups with your doctor. During these checkups, your doctor will measure your blood pressure, cholesterol, and glucose levels. This information can help you and your doctor assess your current health profile and adjust as needed.
Knowing your numbers can also help you make lifestyle modifications to improve your heart health. For example, if your blood pressure is high, you may need to make changes to your diet or exercise routine. If your cholesterol is high, you may need to take medication.
In addition to regular check-ups, it’s also important to know your family health history. This information can help you identify any risk factors for heart disease that you may be carrying. For example, if your parents or siblings have heart disease, you are at an increased risk of developing the condition yourself.
By working with your doctor and knowing your family health history, you can take steps to proactively manage your heart health and reduce your risk of disease.
Learn Heart Attack and Stroke Danger Signs
Heart attack and stroke are serious, life-threatening emergencies. It is important to learn the signs and act without delay.
While women may experience the same heart attack symptoms as men, such as chest pain, pressure, or discomfort, they are also more likely to experience other symptoms, such as:
- Shortness of breath
- Back or jaw pain
- Nausea or vomiting
The good news is that there are now tests available that can help diagnose heart attacks in women more accurately than standard blood tests.
If you experience any of these symptoms, it is important to seek medical attention immediately. Early diagnosis and treatment can save your life.