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HEART HEALTHY TIPS FOR AMERICAN HEART MONTH
By Lauren Jablonski
In the United States, cardiovascular disease is the leading cause
of death for men and women. More than 800,000 Americans
died in 2017 due to the disease. To raise awareness of the
condition and risk-reducing methods, the American Heart
Association has designated the month of February as American
Heart Month.
Cardiovascular disease is largely preventable by diet and other
lifestyle choices. Whatever your age, it’s important to take action
to reduce your personal risk of developing this life-altering and
potentially fatal condition. Improve your heart health with the
healthful tips below.
Adopt a heart-healthy diet
Diet plays a key role in protecting your heart, and it is one of
the most modifi able factors that infl uences your risk of disease.
Cardiologists recommend adopting a diet that limits or eliminates
fast food and boxed, processed foods. These foods tend to have lots
of saturated fat and calories and little nutritional benefi t. Patients
should base their diets around fruits, vegetables, legumes, and whole
grains, and they should aim to cook at home as much as possible.
Saturated fat should be limited to no more than 20 grams per day,
and patients are advised to limit sugar to no more than 24 grams
daily.
Start and maintain an exercise routine
The American Heart Association recommends that people of all
ages get at least 150 minutes of moderate to vigorous exercise each
week. Activities like yoga, aerobics, jogging, cycling, and dancing
all count. Exercise done in 10-minute segments throughout the
day can be just as benefi cial as longer workouts. Simple changes
such as taking the stairs instead of the elevator and parking farther
back in the parking lot can all make a difference. Patients may
wish to wear health tracking devices as motivational tools during
their workouts. Patients should choose an exercise with which they
feel comfortable, and trying different exercise forms can help keep
patients engaged.
Get adequate sleep
Adults generally need between seven to nine hours of sleep each
night, and teenagers need even more. Since sleep affects the release
of hormones related to stress and hunger, not getting enough
can make patients feel hungry and crave sugary, high-fat foods.
Individuals who have poor sleep quality and duration are at a higher
risk for obesity, a known risk factor for cardiovascular disease. To
adopt a healthy sleep routine, keep the bedroom cool and dark,
and avoid watching television in bed. Electronic devices should be
turned off at bedtime and ideally kept outside of the bedroom.
Know your health numbers
While patients can do a lot to help their hearts, it’s important to
have support. Even if a person has no symptoms, heart issues may
be present, and it’s important to have a checkup with a physician
each year. These checkups measure blood pressure, cholesterol,
blood glucose, and body mass index. If necessary, doctors can
recommend medications and support groups to help patients
minimize their cardiovascular disease risk.