Danny Federico
reporter3.riverbendnews@gmail.com
February marks American Heart Month, a time dedicated to raising awareness about heart disease—the leading cause of death in the United States—and promoting heart-healthy habits that can significantly reduce the risk of cardiovascular issues.
According to the National Heart, Lung and Blood Institute (NHLBI), heart disease is often preventable through lifestyle changes. The institute emphasizes that adopting healthier habits can help control risk factors such as high blood pressure, high cholesterol, obesity and smoking.
Here are some key steps to protect your heart health:
Prioritize quality sleep. Adults should aim for seven to nine hours of sleep per night. Consistent sleep schedules, regular exercise (avoiding late evening workouts) and limiting caffeine and nicotine intake can improve sleep quality.
Eat a heart-healthy diet. Following the Dietary Approaches to Stop Hypertension (DASH) eating plan can help manage blood pressure and cholesterol. This includes choosing foods low in saturated fat, sodium and added sugars; incorporating lean meats, fish and plant-based meals; and opting for nutritious snacks like fruits, vegetables and low-fat yogurt.
Stay active. Physical activity reduces the risk of heart disease and stroke. The NHLBI recommends adults get at least two and a half hours of moderate exercise or 75 minutes of vigorous activity each week. Simple changes such as taking the stairs or going on short walks can also boost heart health.
Maintain a healthy weight. Managing weight through healthy eating, regular exercise and mindful hydration helps prevent heart-related conditions. Tracking food intake and choosing nutrient-dense snacks can support weight management goals.
Quit smoking. Any amount of smoking damages the heart and blood vessels, increasing the risk of heart disease. The NHLBI encourages individuals to set a quit date, seek support from healthcare providers, and utilize resources like 1 (800) QUIT-NOW (784-8669) and www.smokefree.gov for assistance.
Manage stress effectively. Chronic stress can negatively impact heart health. Techniques such as meditation, yoga and relaxation exercises that focus on deep breathing and positive imagery can help reduce stress levels.
Control key health metrics. Regularly monitor blood pressure, aiming to maintain readings below 130/80 millimeters of mercury (mm Hg). Additionally, a heart-healthy diet low in saturated fats and limiting alcohol consumption can help manage cholesterol levels. Managing blood sugar through balanced diets and regular check-ups is also essential for heart health.
Research shows that social connections and self-care routines can enhance heart health. Simple actions like scheduling regular medical check-ups, joining fitness groups, or receiving encouragement from family and friends can reinforce heart-healthy habits.
For more information and resources on heart health, visit www.hearttruth.gov.