Even though heart disease is the leading cause of death in the United States, there are things you can do today that will help reduce your risk. It’s never too late to make changes and get your heart health on the right track.
Heart disease refers to a variety of health conditions that affect the heart. With the right lifestyle changes and heart-healthy diet, you can be protected from a serious cardiovascular event.
Follow these 5 tips for a healthier heart:
Eat a healthy diet. Fruits and vegetables are already high in vitamins and low in calories, but eating colorful ones means you’re getting the most nutrients to keep you healthy in many different ways. Another good choice for your diet is nuts and cold-water fish for Omega-3 fatty acids. These fatty acids protects against heart disease by raising your “good” HDL cholesterol. Reach for walnuts, salmon, trout, flaxseeds and anchovies.
Limit fried foods, animal products and sodium. When eating meat, choose skinless cuts of protein. Eliminate fried foods, pizza dough, and pasties that are full of trans fat and partially hydrogenated oils. Also cut down on your sodium intake and limit packaged foods that are high in sodium. Generally, foods that list sodium as 140mg or less are considered low sodium. Sodium makes your body retain water and your heart to work harder. This leads to high blood pressure, which can cause heart attack or stroke.
Exercise and minimize stress. Try to get at least 30 minutes of exercise every day and get your blood moving. Some good options including walking or trying out a water aerobics class. Minimizing stress in your life can sound simple enough but takes effort. Nearly everyone has some form of daily stress, so try an option that works for you. Helpful activities include journaling, yoga, meditation, talking to a friend, or reading to reduce stress levels.
Quit smoking and reduce alcohol consumption. If you smoke, it’s time to quit. Talk to your physician if you need help with ideas on how to stop. Reducing your alcohol intake is also helpful as it can contribute to heart disease by worsening blood pressure and cholesterol levels.
Get regular checkups. Be sure to go to your physician regularly for yearly checkups. It is important to pay attention to your numbers and have your cholesterol and blood pressure checked often.
Heart Healthy Life at Peabody
There are plenty of ways to keep your heart in great shape. Start with these tips, as it’s never too late to get your heart disease risks under control. At Peabody Retirement Community, enhancing senior wellness is a major part of celebrating the ageless spirit. Our Billie Jane Strauss Wellness Center features personal training programs, fitness classes, aqua therapy and the latest cutting-edge equipment for rehab and wellness in a 7,000 square-foot complex.
We can help you reach your wellness goals and stay heart healthy at Peabody. For more information, contact us today and schedule a tour of our wellness center and campus.