At Harbor Health, we’re all about helping you heal and keeping you from getting sick in the first place. We want to work alongside you in preventive medicine, especially when it comes to heart disease, the number one killer of men and women across the globe. Here are seven things to incorporate into your lifestyle that may help prevent heart disease and show your heart some love.
Have Your Blood Pressure Checked High blood pressure is a silent killer. Most people don’t feel any symptoms, but it can significantly increase your risk of heart disease and stroke. If blood pressure is too high, it can damage your arteries and decrease blood and oxygen flow to the heart. Visit your primary care provider and get your blood pressure checked. We can help you manage the way you monitor your blood pressure at home. “A lot of people don’t realize they have high blood pressure, and it’s a really easy thing to treat,” said Harbor Health internal medicine physician Dr. Koren Weston. “We have lots of options for treatment that can help prevent heart disease, kidney disease and strokes.”
Manage Stress Both short-term and long-term stress can cause heart problems. Stress may increase levels of inflammation in the body that contribute to plaque buildup in the arteries. That buildup may lead to coronary artery disease, heart attack, and heart failure. Stress can also increase levels of adrenaline which causes the heart to beat faster and cause damage over time. Another stress hormone, cortisol, can also increase blood pressure and cholesterol. Talk to your primary care clinician about your stress level, and we will work on a stress management plan that includes healthy coping mechanisms and ways to relax and unwind.
Stay Active for at Least 150 Minutes a Week Regular physical activity strengthens your heart, improves circulation, and helps maintain a healthy weight. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. Even small amounts of activity are beneficial if you’re raising your heart rate.
Eat a Heart-Healthy Diet We know you hear this all the time, but research proves that eating a heart-healthy diet full of lean proteins with a heavy focus on vegetables, can stave off heart disease. Plan to eat more low-calorie, nutrient-rich foods, and use a small plate or bowl to eat smaller amounts of high-calorie foods. Portion size matters. “I encourage people to cook at home whenever possible to reduce added salt, fats, and sugars, as well as other additives,” said Harbor Health nurse practitioner Diane Plas. “I also suggest they eat healthy fats, including olive oil, avocados, nuts, and seeds.”
Check Food Labels for Salt Excess sodium can lead to high blood pressure, and most Americans consume too much of it daily. The American Heart Association recommends no more than 2,300 mg a day and an ideal limit of no more than 1,500 mg a day for most adults. Keep a close eye on processed foods because they’re loaded with hidden sodium. “If you’re trying to limit the salt in your diet, make sure you check all your food labels closely for sodium content so you’re aware of how much you’re taking in,” said Harbor Health internal medicine physician Dr. Irina Dimitrova.
Sleep. Just Sleep. Adequate sleep is essential for overall health, including heart health. Aim for seven to nine hours of quality sleep each night. During sleep, blood pressure goes down, but irregular sleep may cause blood pressure to remain higher for longer periods of time. If you’re a snorer, get checked for sleep apnea, which may be a contributor to cardiac incidents. Our health teams can work with you to establish a regular sleep hygiene schedule and create a relaxing bedtime routine. This includes having a dark, quiet, and cool sleep environment, and avoiding caffeine and alcohol before bed.
Stop Smoking Smoking is a major risk factor for heart disease. Quitting smoking is one of the best things you can do for your heart health, and we can help you find resources to break the habit. Talk to your primary care provider about smoking cessation programs.
Make an appointment with one of our primary care clinicians in Austin, Round Rock, Georgetown, or Kyle, and start your journey to a healthy heart! Call us at 855-481-8375.
