Heart disease is a leading cause of death in the US, and small changes can make a big difference. Here are seven ways to improve your heart health without having to overhaul your lifestyle.
First, take stock of where you are by getting your blood pressure, cholesterol, and blood sugar levels checked with your primary care physician. This will help predict your risk for heart disease and suggest possible treatments.
Next, quit smoking if you smoke. Smoking can lead to inflammation, plaque buildup, and increased risk of heart attack or stroke. E-cigarettes and vape pens contain nicotine and other substances that harm heart health.
Another important habit is regular exercise. Climbing stairs without getting winded can be a great start. Even small goals like taking breaks between meetings to do lunges or running up a flight of stairs can make a difference.
Incorporating physical activity into your daily routine doesn’t have to mean 30 minutes a day. Small bursts of exercise, such as doing push-ups, squats, or lunges every hour, can add up over time.
Eating a balanced diet is also crucial for heart health. Focus on whole grains, lean protein, and fresh fruits and vegetables found in the outer aisles of the grocery store. Limit red meat and processed foods to reduce your risk of developing metabolic conditions like obesity or diabetes.
Getting enough sleep is essential for good heart health. Aim for 7-9 hours of quality sleep per day and establish a daily routine that includes screen-free time before bed.
Finally, steer clear of alcohol, which can increase calorie intake and raise triglyceride levels. Excessive drinking can cause high blood pressure, arrhythmias, and heart failure.
Remember, taking care of your heart health is crucial for living a long and healthy life. By incorporating these simple habits into your daily routine, you can reduce your risk of heart disease and live better for years to come.
Source: https://www.nytimes.com/2025/01/10/well/heart-disease-prevention.html