Heart Strong, Live Long: Time to Do It Right!
February, often regarded as the month of love and all things heart-related, serves as a reminder to take good care of our hearts. Did you know that every 40 seconds, a person dies from cardiovascular disease? Furthermore, stats say heart disease is the leading cause of death worldwide, accounting for 17.3 million deaths annually. And by 2030, that figure is anticipated to reach 23.6 million. Such a disheartening fact!
But, but, the good news is that heart disease is avoidable if people make healthy life choices. It is never too late to make the necessary changes for a healthier heart. We do know you are busy! So, we have a few suggestions to help keep your heart healthier.
1. Pump up Your Heart Health With Daily Exercise!
Move your heart, beat the odds: Add exercise to your daily routine. If you are still figuring out where to begin, it is by taking 15 to 30-minute walks. While most know that aerobic exercise benefits the cardiovascular system, many of us are still in two minds about lifting weights. To clarify, lifting weights can be as beneficial as cardio. And how? When you build muscle, your heart does not have to work as hard to circulate blood throughout your body, thereby keeping a blood pressure check. In February, many cities host walks or runs to promote heart health. This is also your reminder to – Take part and guard your heart.
2. Veggie Up, Power Up!
Fuel your body with greens, as we know they are known to be heart-healthy. Spinach, kale, and collard greens top the list. They are high in vitamins, minerals, and antioxidants and are an excellent source of vitamin K. These super greens protect the arteries from blood clotting and lower blood pressure. In addition, dietary nitrates found in these foods help the cells that line the blood vessels function. Go green, and never let your heart scream.
3. Ditch the Junk; Give Your Body the Right Funk!
Junk food could be convenient, but it is definitely not the best in nutrients. Refined sugars, saturated fats, and an excess of salt all have a negative impact on heart health. Junk food not only contributes to obesity, but it also clogs arteries and raises blood pressure. Choose nuts, seeds, or berries over junk food. These are high in fiber, vitamins, minerals, and antioxidants, which all help to prevent heart disease.
4. Hooked on Health: Add Fish to Your Plate!
Cold water fish, such as salmon, tuna, herring, mackerel, trout, and sardines, are well-known superfoods for fighting heart disease. These fish contain omega-3 fats, which lower triglycerides and blood pressure while also fighting inflammation in the blood vessels. You could reduce your risk of heart disease by eating 3.5 ounces of these fatty fish twice a week. To reap the most benefits: Avoid frying, and try baking, broiling, grilling, or steaming instead. Cast a line, reel in a healthy meal; let us go fishing!
5. Breathe Easy: Say No to Smoking!
Smoking is a significant contributor to heart disease. According to the American Heart Association, one out of every six men and one out of every seven women smoke. Although the damage caused by smoking is not entirely reversible, quitting smoking can help your body become much healthier much faster. In just one year, the risk of coronary artery disease is reduced to half that of a smoker. Within five to fifteen years, the risk of stroke is reduced to that of a nonsmoker. And you do the math for the rest. So say goodbye to smoking, quit today, and glow.
American Heart Month is a time to pay attention to our heart health and make positive changes to lower our risk of heart disease. We can take control of our heart health and improve our overall well-being by making lifestyle changes, staying informed, and participating in heart-healthy activities. Love your heart, make a start: let us show it some care!
