Maintaining a healthy heart is essential for overall well-being—especially since heart disease remains a leading cause of death, responsible for one in four fatalities worldwide. Both men and women are at risk for heart complications, many of which can be prevented. In fact, up to 80% of heart disease cases can be avoided by making lifestyle adjustments, understanding key risk factors, and embracing proactive prevention. It’s never too late to start. Here are some simple ways to keep your heart healthy.
Healthy Heart Tip #1: No Smoking
Smoking is one of the main contributors to heart disease. The chemicals in cigarettes can lead to plaque buildup (atherosclerosis) in the arteries, reducing blood flow and increasing your risk of heart attack or stroke. Quitting is challenging, but numerous resources—including the American Heart Association—are available to help you stop. If you’re serious about a healthy heart, focus on kicking the smoking habit for good.
Healthy Heart Tip #2: Eat More Veggies
A balanced diet that supports a healthy heart includes plenty of vegetables, particularly green and leafy ones like spinach, kale, and collard greens. These veggies are loaded with vitamins, minerals, and antioxidants. They also contain vitamin K, which promotes healthy artery function and efficient blood clotting. Incorporating these greens into your meals helps lower blood pressure and combat inflammation—both of which greatly affect heart health.
Don’t overlook tomatoes either. They contain lycopene, a powerful antioxidant that’s been linked to lower risks of stroke and heart attack. One study found that eating two raw tomatoes four times per week may help raise levels of HDL (“good”) cholesterol.
Healthy Heart Tip #3: Let’s Go Fishing
Fatty fish, such as salmon, tuna, herring, mackerel, trout, and sardines, offer omega-3 fatty acids that reduce triglycerides, combat inflammation, and help stabilize blood pressure. Aim for two 3.5-ounce servings each week. Keep in mind certain ocean fish (like halibut, sea bass, and swordfish) may contain higher mercury levels—limit your intake of these to 12 ounces per week. Choose healthier cooking methods like baking, grilling, broiling, or steaming instead of frying for a truly heart-healthy meal.
Healthy Heart Tip #4: Cut Out the Junk
Fast foods and highly processed snacks are often rich in saturated fats, refined sugars, and salt, increasing your risk of heart disease and obesity. These foods can also raise blood pressure and clog arteries over time. Instead, grab nuts, seeds, or berries for a snack. They contain antioxidants, vitamins, and fiber—all of which support a healthy heart.
Healthy Heart Tip #5: Get Moving
Exercise is key to a healthy lifestyle and a healthy heart. Aerobic activities (such as walking, running, or biking) help strengthen your cardiovascular system, improve mood, and even enhance sleep quality. Aim for at least 30 minutes of moderate exercise each day—even 10- or 15-minute sessions sprinkled throughout your schedule can make a difference.
Additionally, strength training increases muscle mass, supports a healthy metabolism, and lowers injury risk. The American Heart Association recommends moderate to high-intensity strength training at least twice weekly to keep your heart and body in top shape.
Bridge to Better Living
February is a great time to focus on maintaining a healthy heart. Bridge to Better Living helps you or your loved ones make smart choices regarding retirement living options, easing the stress of finding the right community or specialized care. Best of all, there is no cost to use their services. Contact Bridge to Better Living today to ensure a smooth, supportive transition and keep your heart at its healthiest!