Heart disease is the number one cause of death for women and it is important to take it seriously. Our goal is to prevent as many cardiovascular related issues in our patients as possible and help them lead healthy, vibrant lives.
For many of you, though, the most important risk factor is your lifestyle. The power of keeping your heart healthy is mostly in your hands.
We want you to be clear that the things you do today will impact how you look and feel in the future and how long you may live. Yes, unhealthy lifestyles can lead to early death, but they can also make the years you are alive very uncomfortable. We know this is not what you want for yourself. So, what do you do?
Quit Tobacco
Smoking and other tobacco use threatens your health in many ways. We are more likely to think about cancer or lung disease when we think of tobacco, but it is dangerous for your heart as well. If you use tobacco, stop as soon as you can. Here is a resource that can help: Smokefree
Exercise Regularly
Aerobic exercise like walking, running, swimming or biking will strengthen your heart and lungs and improve your health overall. They are also the best exercises for weight loss which can also be a factor in cardiac risk. For most people, walking is the easiest exercise to incorporate and it has a wide range of benefits for health in general.
The American Heart Association recommends 150 minutes of moderate aerobic activity per week to maintain a healthy heart. They also recommend strength training twice a week and in general, limiting the amount of time you spend sitting.
Reduce Stress
One of the effects of stress is an increase in your heartrate and blood pressure. When this happens regularly it can be dangerous. We encourage you to find what helps you feel more calm. Common ways of doing this include:
- Meditation
- Prayer
- Deep breathing
- Massage
- Yoga
- Relaxing activities
- Cognitive Behavioral Therapy
There are also apps that can help you with this like Calm or Insight Timer and many programs available both in person and online.
Heart Healthy Diet
One of the most important ways to protect your health is to eat foods that are good for your heart and avoid those that aren’t. You will want to focus on whole foods like grains, beans, vegetables and fruits and avoid sugars, breads and salty foods. Sodium is especially important as it can increase your blood pressure.
Two of the commonly recommended diets for heart health are the Dash Diet and Mediterranean Diet. They both include flavorful foods that you can enjoy. These diets also support brain health, are anti-inflammatory and are good for you overall. We encourage you to look for a heart healthy eating plan that will work for you.
We take heart disease seriously and hope you do too. Improving your lifestyle in any of these areas will help and if you do them all we believe you are likely to look better, feel better and live longer. Who wouldn’t want that?
Miracle Orchids Medical Center – Fountain Valley, CA – (714) 486-1228
