Beyond Food: Lifestyle Choices for a Healthy Heart
Get active. The health benefits of regular, moderate physical activity are endless! Start by doing what you can, at least 10 minutes at a time. You don't have to do an hour-long killer workout each day; taking a brisk walk also counts! Always check with your physician before beginning a workout regimen.
Quit smoking and avoid secondhand smoke. Smoke from cigarettes and vaping is harmful to your heart.
Manage your stress. Stress is a significant contributor to heart disease. Exercise, meditation, journaling, proper nutrition, and healthy sleep habits are good ways to manage stress. Stop and take a few deep breaths when you're feeling anxious or stressed. Practice paying attention to how you're feeling and what is going on with your body.
Reduce sugar intake. The American Heart Association gives the following recommendations for daily sugar intake: men: 36 grams, or nine teaspoons; women: 25 grams, or six teaspoons and children: 12 grams, or three teaspoons.
Limit alcohol intake. If you drink, do so in moderation. Current recommendations are up to two drinks per day for men and one drink per day for women. One drink is equivalent to 12 oz beer, 5 oz wine, or 1.5 oz hard liquor. While some studies have found health benefits associated with moderate alcohol consumption, it is essential to remember that moderation is key. Health risk significantly rises with more than two drinks per day for men or more than one drink per day for women.
Eat less salt. The goal is to keep it under 2,300 mg each day. More salt in your diet can lead to high blood pressure, which affects your heart. Eat less salt by preparing foods at home and limiting added salt used in cooking. You can easily cut at least half the salt from most recipes and enhance flavors with herbs and spices. As you shop, select reduced-sodium or no-salt-added canned soups and vegetables.
Explore cholesterol lowering supplements. Discuss with your healthcare team if including Chinese red-yeast rice, fish oils, and fiber supplements (such as psyllium husk) would be beneficial for you and your goals.