These simple lifestyle changes can help improve your heart health
April 25, 2023Categories: Blog Posts
Heart disease continues to be a leading cause of death for men and women in the United States. Certain risk factors, such as family history, are not preventable. But others are, and it’s not too hard or time-consuming to make little changes that can add up to big benefits and help prevent heart disease.
Here are three simple things you can do to help your heart stay strong:
Mind your cholesterol
Let’s review the two types of lipoprotein cholesterol:
Low-density vs. high-density lipoproteins
Low-density lipoprotein (LDL) cholesterol, known as “bad cholesterol,” creates plaque in the arteries. Heart attacks and strokes can occur due to plaque clogging the arteries. Saturated and trans fats increase your level of LDL.
High-density lipoprotein (HDL) cholesterol, described as “good cholesterol,” is believed to help flush LDL out of the system. Consuming foods rich in monounsaturated and polyunsaturated fats contribute to higher HDL.
Altering your diet to include more cholesterol-friendly food can help improve your heart health:
- Eat foods rich in omega-3 fatty acids.
- Increase soluble fiber consumption.
- Choose low-fat or non-fat dairy products.
Exercise—it really can help!
Just 30 minutes of moderate aerobic exercise five days per week can help improve cholesterol levels. Take a brisk walk, ride a bike, take a fun class or swim—just move!
Make sure to check with your primary care provider before starting an exercise program.
Make sleep a priority
How many times do you stay up late, just to get “one more thing” done? If you’re getting less than seven hours of sleep most nights you could be impacting your heart heath, and not in a good way.
If you just can’t unwind, fall asleep or stay asleep, take time to de-stress before bed. Make sure the bedroom is quiet and free of excess light, noise or distractions. Find a soothing nighttime ritual that you can commit to every night before turning in—and stay with it.
Looking for more good advice or need a consultation? Contact us for a referral to a cardiologist.