What does it take to have a healthy heart? Much depends on you, and your risk factors. If you imagine that means living healthy diet and bland hours at the gym, you might be surprised to learn how simple, everyday choices can make a big difference
You probably know the basics for heart health include .:
- a healthy diet rich in fruits and vegetables, whole grains, lean proteins and low-fat or nonfat dairy products
- Get physical activity regular
- Stop or avoiding smoking
- stress management
- Control your risk factors
If this sounds a lot to keep in mind, remember that you can make small changes in each of these areas and still improve your health.
Everyday Tips for Better Heart Health
The best place to start is at your doctor's office, where you can learn about your risk factors. Your doctor can give you advice on how to make changes to your diet, activity level, and other habits that can help reduce your risk. Some tips may include:
- Starting the day with a healthy breakfast. Choose whole grains and fruits, such as oatmeal and berries, or mix a smoothie with low-fat Greek yogurt and your favorite fruit.
- Eat one more piece of fruit or vegetables that you usually do. You can add fruit to your breakfast, make a salad with dinner, or share a snack packed for an apple or baby carrots.
- Adding fish to your diet. The American Heart Association recommends at least two servings of fish with omega-3 fatty acids, such as salmon, trout, and albacore tuna per week.
- Never missed a chance to move. Take the stairs, go for a walk at lunch time, or park at the back of the lot while shopping or running errands.
- Break the activity into small portions of time. Go for a 10-minute walk at lunch time, then another 10-minute walk after dinner. You can gradually increase your activity over time.
- Make fun activity. Physical activity does not have to mean spending hours on a treadmill, and you're more likely to stay active if you love what you do. Go ahead and dance, swim, hike, bike, or just play with your kids in the yard.
- Relaxing healthy way. Find a hobby that you enjoy, such as gardening, knitting, or walk instead of relieving stress with food, tobacco or alcohol.
- Limit your alcohol consumption. Some studies have shown that moderate drinkers have a lower risk for heart disease than heavy drinkers.
- quit smoking and using tobacco products. It is never too late to quit.
- Flossing your teeth. Some studies have shown a link between dental health and heart health.
- Keep regular appointments with your doctor. This way you can keep an eye on your weight, cholesterol, blood pressure and blood sugar, all of which are risk factors for heart disease.
- Take slow. Start by making a few changes, and then adding more over time so you do not feel overwhelmed you.
For more information, visit the Heart and Vascular Institute at UPMC or call 1-855-UPMC -HVI (876-2484).
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