Simple Steps to Live Heart Healthy
Did you know that heart disease is the leading cause of death?
The most common type of heart disease is coronary heart disease and stroke. Heart disease can be silent but risk factors include high blood pressure, high cholesterol, diabetes, obesity, physical inactivity, excessive alcohol use, an unhealthy diet, and smoking. While some risk factors that are out of our control, the good news is that there are ways to help prevent heart disease. When you make changes to lead a healthier lifestyle you will make positive changes to your blood pressure, cholesterol, and blood sugar balance which will in turn decrease your risk for heart disease.
Take a Look at your Food and Drinks
As always, we want you to include more whole foods through fruits and vegetables and limit the number of processed foods. Eating fruits, vegetables, and whole grains that have high amounts of fiber and that are lower in saturated fats can help prevent and reduce cholesterol levels. In general, foods that are high in saturated fats (butter, cakes, biscuits, fatty cuts of meat, sausage, bacon, cheese) are going to be helpful to limit.
Do you look at the amount of sodium you’re eating? If you are eating mainly whole foods like fruits, vegetables, whole grains, nuts, beans, fish, and eggs then you are probably okay. However, if you consume a high amount of processed foods you could be overdoing it on the salt. Salt is not “bad” we need sodium in our life for our nerves, muscle contraction and relaxation, and fluid balance. The Dietary Guidelines for Americans recommends less than 2300 mg of sodium per day.
How about your sugar intake? Limiting your sugar intake, especially added sugars will help to lower your risk of developing diabetes, which increases your risk of also developing heart disease. Consuming too much added sugars increase your blood pressure and chronic inflammation within the body. Both of these factors increase your risk of developing heart disease. It is recommended to consume less than 25 grams of added sugars per day. Added sugars are any type of sugar or syrup that is added to a food or beverage when they are processed or prepared.
Take a look at your alcohol intake. Alcohol can raise your blood pressure and heart rate at the time of consumption and continuing the drink over the guidelines can lead to a continued increased heart rate and blood pressure and weaken the heart muscle. If you are an adult who decides to drink, it is recommended for men to limit drinks to 2 or fewer and women 1 or less of standard drink in a day. So, work to hydrate by including water throughout your day.
Focus on what you can add to your diet to make it more heart-healthy. Aim to add some color to your meals through fruits and veggies! Your fruit and vegetable options do not need to be limited to fresh only, this also includes frozen, canned, and dried. Make it a challenge to try and eat the rainbow so you are getting a variety of nutrients! If you are not a fan of vegetables, sneak them into a meal. Check out ways to sneak in your vegetables here. You can also add to your meals by choosing more high-fiber carb options and foods that are high in omega-3 fatty acids (fish, nuts, and seeds).
Have you seen the heart-check label? If not, see if you can spot this at your next grocery store visit. This label lets you know the food item aligns with the American Heart Association's recommendations for an overall heart-healthy diet. For food to earn this check it is to be a source of 1 of 6 nutrients (vitamin A, C, iron, calcium, protein, or dietary fiber) and it’s limited in sodium and saturated and trans fats.
Maintain a Healthy Body Weight
Being overweight or obese increases your risk of developing heart disease because the extra weight puts additional stress on the heart and blood vessels. You can maintain a healthy weight by following the recommendations listed above, moving your body daily, getting optimal sleep, working on stress management techniques, and through other additional factors. If you are looking for help to get to a healthy body weight talk to your health care provider or a dietitian.
Not only does daily movement help you to maintain a healthy body weight, but it will also lower your blood pressure, blood cholesterol and blood sugar levels. Getting at least 90 minutes of moderate-intensity exercise per week is a realistic goal to work for. Moderate-intensity physical activity can include a brisk walk, biking, or even a fun workout class.
Reducing your Risk through Managing your Medical Conditions
Manage your medical conditions by checking your cholesterol levels, managing your diabetes, and controlling your blood pressure. Healthcare professionals recommend checking your cholesterol levels more frequently if you have a family history of high cholesterol. Manage your blood sugar levels by adjusting your dietary intake, monitoring your blood sugar levels, and taking medications if needed. Monitor your blood pressure regularly. If you have high blood pressure, work with your healthcare provider to adjust your lifestyle and prescribe medications, if needed.
In honor of February being National Heart Health month, the Lincoln County Health Department encourages you to use these tips to reduce your risk of developing heart disease. Start with small changes, as even minor adjustments to your life can help reduce your risk.
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