Everything Your Heart Desires

Tips For A Healthy Heart

While genetic factors do play a role in heart disease, recent research suggests their role is somewhat less than previously believed. Many cardiac problems may be effectively prevented or treated with good dietary and exercise habits.

Six risk factors that increase your risk of heart disease, most of them preventable, have been identified:

  1. Smoking
  2. High ratio of bad cholesterol to good cholesterol
  3. Diabetes
  4. Family history of high blood pressure
  5. Stress
  6. Abdominal obesity

Three factors that can protect your heart are:

  1. Regular physical exercise
  2. A daily diet rich in fruits and vegetables
  3. Moderate consumption of alcoholic beverages (three to five drinks weekly)

Here are some additional tips to help you keep your heart healthy:

Annual Check-ups – Once a year, see a physician and have your weight, blood pressure, cholesterol and glucose levels checked.

Exercise – There’s no substitute for physical activity. Whether it’s walking, jogging or running, you should be doing it at least 15 minutes a day. Once you’re on track, increase your activity to 30 minutes four or more days a week.

Avoid Temptation – Don’t keep unhealthy food in your home. If others in your household insist upon having unhealthy food around, be sure you have healthy snacks on hand, preferably at the front of your refrigerator or pantry.

Be Cholesterol Conscious – Avoid foods high in saturated fat. Instead, choose lean meats like chicken or turkey (baked or roasted), whole grains, low-fat/fat-free dairy products and, of course, fruits and vegetables.

Minimize Salt Intake – This will help keep your blood pressure down. But don’t think laying off the saltshaker is enough. Many foods contain high levels of salt. So be sure to check labels for: sodium alginate, sodium sulfite, sodium caseinate, disodium phosphate, sodium benzoate, sodium hydroxide, monosodium glutamate (MSG) and sodium citrate.

Stop Smoking – Whether it’s cold turkey or with the help of a smoking cessation program, this is imperative.

Healthy Weight Loss – Fasting or gimmick diets aren’t the answer. Rather, smaller portions of healthier foods combined with moderate exercise can produce results that you can maintain for a lifetime.

Don’t Get Discouraged – Living heart healthy isn’t an all-or-none proposition. Don’t allow an unhealthy meal, a random cigarette, or skipping exercise one day to be an excuse to backslide.

Acknowledge Your Progress – Keep track of your successes and give yourself a healthy reward when you reach milestones.

You may also visit the American Heart Association for additional information and other heart health tips.