Tips to Improve Your Heart Health
- Improving heart health starts with a few small changes. Try taking the stairs instead of the elevator or escalator or parking a little bit farther away.
- Dark chocolate is good for your heart. Pure dark chocolate contains high amounts of catechins, a heart-healthy antioxidant.
- Some alcohol is actually good for you. Red wine and dark beer contain more heart-healthy antioxidants or flavonoids than other alcoholic beverages.
- Are you on the "seafood diet"? Including cold-water fish in your diet provides protective omega-3s, which have been shown to reduce the risk of sudden cardiac death.
- Getting the exercise your heart needs is easier than it looks. If you're not overweight, get 30 minutes of moderate physical activity five times a week.
- Today, nearly 1 in 3 American children and teens are overweight or obese. Preventing obesity can prevent the future development of heart disease.
- Factors that raise the risk of heart attack can raise the risk of stroke, too. Controlling weight, blood pressure and cholesterol can lower the risk.
- What you eat can improve your heart health. Did you know that enjoying a handful of almonds a day can help lower cholesterol?
- Among the most heart-healthy foods are raw vegetables. The more colorful the veggie, the more heart-healthy antioxidants it contains.
- Laughing is good for your heart. In a recent study, people without heart disease were 60 percent more likely to laugh in humorous situations.
- Children with active parents are six times more likely to be active themselves. Making exercise a family routine can help prevent heart disease.
- Studies show that regular leisurely walking can raise your "good" cholesterol. Keeping total cholesterol below 200 is good for your heart.
- High blood pressure can occur in children or adults and usually has no symptoms. A normal blood pressure of 120 0ver 80 is good for your heart.
- Choose healthy snacks to prevent heart disease. Try fruit, yogurt or raw vegetables or mix cereal with dried fruit and 1 ounce or less of nuts.
- If you are more than 30 pounds overweight, you are at increased risk for cardiovascular disease. Reducing weight reduces your risk of heart disease.
- If you have too much fat, especially in the waist, you are at higher risk for high blood pressure and high cholesterol. Overweight can also lead to diabetes, heart disease and stroke.
- "Stressed" spelled backwards is "desserts." Try avoiding both. Taking 15-minute stress breaks and choosing healthy desserts can help prevent heart disease.
- Studies suggest that 90 percent of heart disease risk factors can be controlled by lifestyle modifications. Take control of your life to reduce your risk.
- Heart disease is not just for men. In America, cardiovascular disease is the No. 1 cause of death for women. Healthy diet and exercise reduces your risk.
- Healthy eating can reduce your risk of heart disease. Choose 5 to 9 servings of fruit and vegetables; 6 ounces of meat, fish or poultry; and 3 whole grain foods each day.
- You may already know that to control high blood pressure, you should limit your intake of salt. You can also add foods that are rich in potassium, magnesium and calcium, such as fruits, whole grains and milk.
- Reducing stress can reduce your risk of heart disease. Review your stressors. Focus on things you can control and don't worry about the things you can't.
- Keeping diabetes under control is essential to reducing the risk of heart and vascular disease. A desirable fasting glucose level is less than 100.
- Knowing the symptoms of heart attack can save lives. Prolonged heavy pressure or squeezing pain in the center of the chest needs immediate medical attention.
- Regular exercise is good for your heart. Exercise decreases stress, body fat and blood pressure and increases flexibility, strength and heart efficiency.
- To reduce the risk of heart disease, reduce stress. Get enough sleep and plan ahead. Be flexible. Set realistic goals and prioritize what needs to be done first.
- Healthy eating is good for your heart. Daily fat intake should range from 25 to 35 percent of total calories. Less than 7 percent should come from saturated fat.
- Front-loading calories can help you lose weight and stay energized. Keep on track by eating the majority of your calories during "daylight" hours.
- To keep your healthy diet resolution, try a new healthy recipe each week. Roast, poach or braise meats or try eating meat-free one day a week.
- Do you find exercising boring? Try listening to music or watching TV while exercising or buddy up with a friend to make exercise a fun, social and heart-healthy experience.
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