How to Keep Your Heart Healthy

Looking to strengthen and protect your heart? This article has a few useful tips concerning fitness, nutrition, and doctor’s appointments if you want to keep your heart healthy.

According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death for both men and women in the United States. Diabetes, obesity, physical inactivity, poor diet, and excessive alcohol consumption are all risk factors for heart disease. Furthermore, an increasing number of people in their 30s have conditions that can lead to heart disease, like high cholesterol and high blood pressure. If you used to associate strokes and heart attacks with older people and think you have plenty of time to quit your bad habits, it’s time to reconsider. The truth is, it’s never too early to protect your heart, especially if you have a worrisome family history.

Keeping up with doctor’s appointments, eating more veggies, and reducing stress are key factors when it comes to taking care of your heart. We’ve gathered some useful tips to get you started.

Quit smoking

Yes, it’s difficult to quit smoking once you’ve picked up the habit. But besides the fact that smoking can give you lung cancer, it also increases your risk of developing heart disease. The longer you smoke, the more you increase this risk. If you’re a woman and you’re also taking birth control pills, the risk is even greater. Not to mention the fact that smoking is a nasty habit that affects almost every organ in your body, almost 20% of all deaths from heart disease in the U.S. are directly related to cigarette smoking. Quitting should be on top of your to-do list when it comes to things you can do to overall improve your health.

Unfortunately, there’s no universally effective way to quit smoking. You have to make the decision to do it and prepare, both emotionally and mentally, since it’s not going to be an easy ride. You can join a smoking cessation support group, or rely on the support of your loved ones. Allan Carr also wrote a famous book that might help you – there’s no harm in checking it out.

Keep up with doctor’s appointments

Most people don’t know that they have heart disease until they have a heart attack. Some of them may experience some symptoms, like heart palpitations, nausea, dizziness, but that’s not always the case. That’s why you should never skip your regular check-ups. The doctor will check your blood pressure, cholesterol, and triglyceride levels. If they are concerned, they might schedule an electrocardiogram.

It’s important to provide your doctor with all the information they might need – any family history of heart disease, any medication you might be on, a complete list of symptoms, and so on. You should also ask your doctor if they are using electronic health records (EHR) - digital versions of a patient’s paper chart, containing a patient’s medical history, diagnoses, medications, treatment plans, allergies, and test results. It’s true that EHR adoption has gone up in recent years, but not everyone is embracing this new technology just yet. If your doctor already uses EHRs, it can be easier for both him and you to stay on top of your health. For more information on EHRs, take a look here.

Less alcohol and caffeine

Having more than one drink per day can raise the levels of triglycerides (fats in the blood), which can lead to heart disease. Excessive alcohol consumption can also lead to high blood pressure and heart failure - after all, heavy drinking weakens the heart muscle. As a result, the heart can’t pump blood as efficiently. For more information on the connection between drinking and heart disease, take a look here.

Caffeine can also affect the way your heart is beating, depending on how you metabolize it. Many studies have been done concerning the link between a high caffeine intake and heart disease, but the results are still conflicting. However, it is better to be safe than sorry. Moderate caffeine consumption (one or two cups of coffee per day) should be fine. But if you’re experiencing headaches or an irregular heartbeat, it may be best to cut caffeine altogether. A talk with your doctor should clear things up. Keep in mind that caffeine can also be found in tea or certain soft drinks.

Stay within a healthy weight range

Being overweight is hard on your heart, since a bigger body needs an increased blood flow. You can start by calculating your Body Mass Index (BMI) and take it from there. If your BMI is over 25, you’re at risk. You should take steps to develop an exercise plan – cardio, in particular, is good for the heart. Think jogging, aerobics, zumba dancing - essentially anything that gets your heart pumping.

Additionally, you should try a healthier diet. Start by avoiding foods high in saturated fat, trans fat, and cholesterol. Instead, eat more fresh fruits and vegetables, without any added sugar or salt. Whole-grain foods are also a wise choice. More on how to develop a healthy diet here.

These tips can help you get started, but a visit to your doctor will offer more valuable information on how your heart is doing and what measures you should take to keep it healthy. Take care of yourself and schedule an appointment.