Five Heart Health Must-Haves
Your heart is a vital organ that keeps your body functioning. Unfortunately, many people don't treat it that way. The good news is, even if you already have heart disease, you can benefit from making healthy choices in your life. Below are five steps to take now to improve your heart health:
- Follow a healthy diet. Eating a nutritious diet is a proven way to reduce the risk for heart disease. These are the elements of a heart-healthy diet (amounts listed are for adults):
- Eat 2 cups of fresh fruits and 2-1/2 to 3 cups of vegetables every day.
- Limit saturated and trans fats by using olive oil or other vegetable oils instead of butter or margarine. Remember also to limit the total fat intake to less than 30 percent of your daily calories.
- Eat more chicken and fish, and less red meat.
- Eat 6 to 8 ounces of grains, of which at least half should be from whole-grain bread and cereal.
- Limit or eliminate fast foods, which are often loaded with salt, sugar and fats.
- If you drink alcohol, do so moderately. That means no more than two drinks a day if you're a man, one if you're a woman.
- Limit your salt/sodium intake to 1,500 mg per day. In January 2010, the American Heart Association reduced its previous sodium intake recommendations and identified 1,500 mg of sodium per day as the target intake for all Americans.
- Get the equivalent of 3 cups of fat-free or low-fat milk or dairy products every day.
- Exercise more. Regular exercise keeps your heart and the rest of your body in shape. These are ways to add more activity to your life:
- Check with your doctor before starting an exercise program if you've been sedentary and/or have a chronic disease.
- Start slowly and increase your activity gradually to a total of 30 to 60 minutes of moderate to vigorous exercise most days of the week.
- Do weight training and stretching exercises several times a week.
- Stop smoking. Smoking is a major risk factor for heart disease. Here's how to live smoke-free:
- Decide to quit and set a quit date. Try again if you fail. Successful quitters have "quit" an average of nine times.
- Ask your doctor for information about cessation aids, such as a nicotine patch or inhaler and a counseling/support program.
- Learn to relax. Chronic anger and stress can damage your heart. Try these suggestions to better cope with life's pressures:
- Try to be positive instead of negative in your outlook on life.
- Take 15 to 20 minutes a day to sit quietly and breathe deeply.
- Take time for yourself each day. Read a book, listen to music, or enjoy a hobby.
- Monitor your health. Be proactive when it comes to your heart's health. To do so, work with your healthcare provider to reduce your heart disease risk by following up with him or her for treatment for high blood pressure and cholesterol levels.
Source: Patient Health Library