10 steps to a healthy and happy heart: Don't smoke, know numbers, be active, eat well
Heart health is a focus for University Hospitals Samaritan Medical Center. Maintaining a healthy heart helps prevent diseases and allows people to live longer lives. Here are 10 things that can be done to make sure the heart is happy and healthy.
1. Stop smoking
Quitting smoking is the best thing that can be done for the heart and for overall health. Smoking is the most preventable cause of premature death in the United States. People who smoke have a higher risk of developing many chronic disorders, including atherosclerosis, the buildup of cholesterol and other fats in the arteries. Smoking increases the risk of other diseases like COPD and cancer. If you are interested in assistance to quit smoking call Amanda Myers at University Hospitals Samaritan Medical Center at 419-207-2306.
2. Know your numbers
Maintaining a healthy weight, blood pressure and cholesterol play a significant role in maintaining a healthy heart. There are standard guidelines for blood pressure and cholesterol but ideal weight goals are individual to each person. Talk with your health care provider about healthy weight goals and maintaining a healthy blood pressure. To schedule an appointment with a UH Samaritan primary care provider, call 419-207-2501.
3. Screen for diabetes
Untreated diabetes can lead to heart disease, kidney failure and many other complications. Diabetes can be easily detected through a simple blood test and managed a variety of ways under the care of a physician. Talk to your health care provider for more information.
4. Be active
The American Heart Association recommends five 30-minute moderate exercise sessions each week. These sessions don’t have to be completed at one time but divided into three 10- or 15-minute segments throughout the day. Walking, jogging, biking and swimming are all great forms of exercise. Opting to take the stairs and parking farther back in the parking lot are great ways to squeeze in activity when the time is short.
5. Build muscle and strength
Strength training also is an important part of maintaining a healthy heart by toning muscles and burning fat. In addition, proper strength training can improve daily functional movements, decreasing the chance of injury. The American Heart Association recommends getting two days of moderate to high-intensity strength training each week.
6. Eat well
A healthy diet full of heart-smart foods, low in fat, cholesterol and sodium is important to heart health. Salmon, nuts, berries, and oats are just a few of the heart “superfoods” that may help reduce the risk of atherosclerosis. Dark chocolate is a great heart healthy way to satisfy a sweet tooth (in moderation).
7. Limit junk
It is also important to limit intake of nutrient-poor junk foods. Added sugars, saturated fat and excessive sodium can all negatively impact heart health, as well as overall physical health. These types of foods, can cause weight gain, raise blood pressure and clog arteries, which are all risk factors for heart disease.
8. Reduce Stress
Stress increases cortisol, “the stress hormone”, which leads to weight gain. Weight gain is a key risk factor for heart disease. Stress can lead to other unhealthy habits, making it harder to stick to a heart-healthy program. Stress can also decrease overall happiness and increase the risk for anxiety and depression. It is important to maintain balance in life to help manage stress.
9. Sleep More
Sleeping restores the body, helps decrease stress, and increases overall happiness. It’s recommended to sleep at least 7 hours a night. Maintaining good sleep habits help with getting enough sleep. Go to bed and get up at the same time every day, this will establish a healthy sleep routine. Practice a calming and relaxing routine before bed to help you fall asleep each night. Getting ample sunshine and physical activity throughout the day also aid in improving sleep quality.
10. Smile
Happy hearts are healthy hearts. Be sure to make time for enjoyable activities and hobbies. Doing things you enjoy not only promote heart health, but can relieve stress and improve mood. All of these things can help you maintain a healthy heart.
If you think you may have heart disease, or other heart related issues, make an appointment with a UHSMC cardiologist, who can put you on the path to a healthy heart. Arrange an appointment with Drs. Hussain, Jain or Castro-Dominguez, or nurse practitioner Katie Evans, by calling 419-289-9800.
Christina Vanderpool is the community outreach and communications and development specialist at University Hospitals Samaritan Medical Center in Ashland.
This article originally appeared on Ashland Times Gazette: Smile, sleep, limit stress - ways achieve a happy, healthy heart
