February is American Heart Month, so what better time to take a close look at the state of your heart health?
Everyday decisions are important to cardiovascular health, says Richard Cheng, MD,, an interventional cardiologist at UCLA Health.
"Small, consistent changes to support your heart health can prevent heart disease from progressing, or developing in the first place," says Dr. Cheng. “We can help you make a comprehensive plan.”
Here are 10 tips for maintaining a healthy heart:
Stay active
The key to heart health is to avoid being sedentary. Ideally, aim to get your heart rate up with at least 30 minutes of aerobic exercise at least five days a week. However, any movement will be good for your heart, so keep moving and stay active. Consult with your primary care physician before starting a new exercise routine.
Keep your weight under control
Ask your doctor if you are overweight. Obesity increases the risk of heart attacks, heart failure and diabetes. A healthy diet with portion control, along with regular exercise, is the best way to maintain a healthy weight.
Limit consumption of red meat, sugar and unhealthy fats
There are plenty of foods you can eat instead to enjoy a heart-healthy diet. Add fruits and vegetables to your diet to increase your fiber consumption.
Reduce your salt intake
Can’t imagine your favorite foods without that added salt? Over time, you can re-train your taste buds to become accustomed to a lower-sodium diet, and you will start to notice subtle flavors in your foods again.
Stop smoking
Smoking not only damages your lungs, it also negatively affects your heart health. Once you stop smoking, your odds of developing heart disease drop rapidly.
Monitor your cholesterol levels
High cholesterol is a risk factor for heart disease. If you have not had your cholesterol levels checked in the past year or two, get them checked now to find out if you’re at risk.
Know your blood pressure
High blood pressure, or hypertension, is a major risk factor for heart attacks, strokes and heart failure. Many people with high blood pressure are unaware that they have this condition. There are effective treatments for hypertension in addition to lifestyle modifications such as exercise and salt reduction.
Know your blood sugar levels
Over time, elevated blood sugar levels can lead to diabetes, a strong risk factor for heart disease. Ask your doctor if you are at risk. If you are pre-diabetic or have “early” diabetes, lifestyle changes can be effective.
Reduce stress
Stress is a significant risk factor for heart disease, especially for women. Try meditation, yoga, or simply being silent and still for 10 minutes a day. Be mindful of stress in your life and take extra care of your heart.
See your doctor regularly
Regular medical follow-up is one of the best ways to prevent cardiovascular disease. It’s also important to check in with your doctor regularly if you are on cardiovascular medications. Studies show that those who stop their cardiovascular medications are at higher risk for heart attacks, strokes and heart failure.
