The New Year is a perfect time to reflect on the past 12 months and decide which habits you want to take with you in the new year, and that you want to leave behind. Many people decide to join a gym and work after January 1. Why not focus this healthy energy on your most important muscle - your heart
Tips to stay focused on heart health
Here are some tips to help you stay focused on your resolution goals for the overall and heart health:
- Create realistic goals: When you try to make lifestyle changes healthier, pace yourself; set goals that you know you can keep
- Keep it simple :. If you're not used to running for an hour each day, start with 15-minute intervals and gradually work up to full time. It is important to consult your doctor before starting an exercise program
- Maintain perspective :. Change a life habit is not always easy. These take time and sometimes we slip, but try to maintain perspective and get back on track.
Heart disease is the leading cause of death in the United States for men and women. According to the American Heart Association, as many as 150,000 cases per year, a fatal heart attack is the first and only system of coronary artery disease. The good news is that it is preventable. Once you identify your risk, you can manage it.
ways to reduce the risk of heart disease
heart specialists have identified the essential means to reduce the risk of heart disease. These are to reduce the factors that lead to clogged arteries, which can restrict or cut off blood flow to the heart. Here's how:
- If you smoke, quit: Smoking causes the accumulation of fat in arteries
- Lowering blood pressure high blood pressure makes the heart pump harder and can cause artery walls to bulge or burst
- Lowering your cholesterol: .. high cholesterol results in 'plaque buildup in arteries
- Getting treatment for diabetes :. diabetes causes inflammation of blood vessels and results in more cholesterol plaque formation
- Reduce your waistline: Abdominal obesity increases the cholesterol, . the plate, and inflammation of the arteries
- Reduce Stress :. Stress may raise cholesterol and blood pressure
- Eat healthy: high-fat diets increase cholesterol. Eat low fat foods such as fresh fruits and vegetables, whole grains and lean proteins
- Exercise :. 30 minutes of moderate exercise five days a week burns fat and lowers cholesterol [
- Drinking alcohol in moderation: People whose lifestyles include 12 ounce beer, a glass of four ounces of wine or liquor ounce up to three times per week were shown to have a reduced risk of heart disease. The upper consumption to that which increases the risk of heart disease
- Get a cardiac screening :. Cardiac screening includes checking risk assessment, blood pressure, body mass index (BMI), cholesterol, blood glucose, and other indicators of heart disease.
If you are at risk, or think you might be at risk for any of these factors, or to learn more about how to reduce your risk of heart disease, consult your doctor primary care or visit UPMC.com/CheckYourHeart for a heart screening in your community.
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