Heart Health Tips

February is Heart Health Month, a perfect time to reevaluate your health and promote a heart-healthy diet at home. An estimated 83.6 million American adults have one or more types of cardiovascular disease. Of these, 42.2 million are estimated to be older than 60 years of age. The good news is that our cardiovascular health is largely under our control. Follow some of the tips provided by the staff of Whisper Woods below to improve your HEART health.

Healthy diet – Eat super foods like fruits and vegetables that are low in calories and high in vitamins, minerals and fiber. Whole grains and fiber can help lower blood cholesterol and keep you full, helping maintain a healthy weight. Beans, nuts and whole-grain breads are also high in fiber and other valuable nutrients. Fish is a great source of low fat protein that helps lower the risk of heart disease and increases the body’s level of healthy omega-3s.

Exercise regularly – Get moving. Start slow and build up to your goal. Cut down the time you spend seated and increase your physical activity. Start by moving 30 minutes a day, five times a week. Whether it’s walking, gardening or standing while you talk on the phone, breaking up long periods of sitting will help your heart health.

Avoid unhealthy foods, alcohol & smoking – To help your heart’s arteries, ditch the processed foods filled with white flour, sugar, salt and trans fats. Choose leaner cuts of meat and reduced-fat options that will help lower your cholesterol. Reading nutrition labels is a helpful way to keep track of what you’re putting in your body; take note of how much sugar and sodium you are consuming on a daily basis. Quitting smoking is the single best thing you can do for your heart health. Those who smoke are almost twice as likely to have a heart attack than those who don’t. If you drink alcohol, do so in moderation. Drinking more alcohol increases dangers such as high blood pressure, stroke and obesity.

Regular checkups – High blood pressure and high cholesterol often increase the risk of heart disease. In order to maintain a healthy heart, keep track of your numbers and schedule regular checkups. Monitoring your blood pressure, blood sugar and body weight numbers will help you better manage your health.

Talk and laugh more – Managing stress in a healthy way is really important. Talking, laughing and spending time with your loved ones is good for both your emotional health and your heart. There could be some truth in that age-old expression “laughter is the best medicine.” Research suggests laughter can decrease stress hormones, reduce artery inflammation and increase HDL (“good” cholesterol).

Changing your routine and diet can be difficult and overwhelming at times, but it’s important to stay positive. Start small, and soon enough, you will start to feel better!

About Whisper Woods at Smithtown

Whisper Woods at Smithtown is dedicated to connecting older adults with the people, places and activities that bring purpose and meaning to life. This Benchmark Senior Living community, set to open in spring 2018, will offer assisted living and memory care services. Seniors and families on the North Shore of Long Island can expect the highest quality of compassionate care and service that Benchmark, with more than 20 years of experience, provides. Please visit us online, or call 631-320-3181.