Simple Ways To Boost Your Heart Health Today

Heart health doesn’t happen by itself and it usually doesn’t happen overnight. There are some decisions you can make today that can start you on a path towards having a healthy heart.

Here are six things you can do today to boost your heart health so you don’t fall victim to heart attacks, strokes, or peripheral vascular disease:

1. Look through your pantry.

There are things you can eat that will increase your risk for heart disease, just as there are things you can eat that will reduce your risk of heart disease.

Check your pantry for foods that are high in cholesterol, such as meats, high fat dairy products, and certain processed foods.

Processed foods are also high in bad fats, such as trans fats, although the US government has made progress in reducing trans fats in the foods you purchase.

Look for foods that are high in dietary sugar and replace them with low sugar foods and foods that contain no sugar.

Instead of red meat, you can choose fatty fish, which are high in omega 3 fatty acids, which are considered heart healthy.

Instead of cakes and cookies, you can satisfy your sweet tooth with whole fruits, which are high in dietary fiber and antioxidants, which have health benefits you can’t get through eating low fiber, high sugar foods.

2. Start an exercise program.

This means getting off the couch and getting out there to do some form of aerobic exercise.

Aerobic exercise is particularly good at increasing your heart rate, increasing your respiratory rate, and lowering your blood pressure.

You should aim to exercise in an aerobic exercise about 30 minutes per day on most days of the week.

Aerobic exercises you can do include brisk walking, running, jogging, using a stair-stepper, bicycling, and swimming.

Swimming is especially good for people who want to exercise but cannot tolerate the wear and tear on the joints.

You should also consider doing some kind of weight training about two days per week.

Weight training tones muscles and increases your basal metabolic rate so that you can burn calories more effectively, even without exercising.

You should make exercise a family affair so you can do things as a group and reduce all of your family’s risks of heart disease.

3. Schedule a blood sugar screening.

You can reduce your risk of heart disease by having your blood sugar checked for the presence of diabetes or pre-diabetes. Both conditions can be detected by doing a fasting blood test.

Values of blood glucose that are between 100 and 125 on a fasting basis mean you have pre-diabetes and should follow your blood sugars more closely so you don’t develop diabetes mellitus.

Fasting blood sugars of 125 or more mean you have diabetes and must do things like lower your blood glucose levels such as eat a low sugar diet, exercise, and take medications to reduce your blood sugar.

Diabetes is a risk factor for heart disease but it is a risk factor you can reverse if you follow your doctor’s instructions.

4. Schedule a sleep study.

If you are told that you snore, you may be suffering from sleep apnea, which is a known risk factor for heart disease.

When you have sleep apnea, you stop breathing during your sleep and wake up suddenly, gasping for air even though you don’t remember it in the morning.

Sleep apnea will raise your blood pressure during the day, not to mention that it makes you tired during the daytime.

If you are effectively diagnosed with sleep apnea and undergo treatment (which can mean using continuous positive airway pressure or CPAP, or make steps to reduce your weight), you can lessen your risk for heart disease and can have a better quality of life.

5. Reduce your stress level.

Stress will raise your blood pressure and your heart rate, both things that cause you to have an increased risk of stress on your heart.

You can reduce stress by avoiding those things that cause you to be stressed and can learn the art of several stress-reducing practices, including meditation, yoga, tai chi, and qi dong.

Some of these practices have more benefit to your body besides reducing stress, such as increasing flexibility, strength, and balance.

6. Schedule a cholesterol check.

Cholesterol in your bloodstream can cause a buildup of cholesterol-containing plaques that increase the risk of blood clots that can cause various types of heart disease.

You can lower your cholesterol by eating foods low in cholesterol and saturated fats, or by taking medication that will lower your cholesterol level, keeping heart disease at bay.

You can get more help online here in my free guide to discover how to have a healthy heart that you will find very helpful to you!

Tips To Reduce Risks For Stroke

Stroke is a condition that falls under the umbrella of heart disease. Most people don’t realize that there are three kinds of stroke and that there are things you can do to reduce your risk of all kinds of stroke.

The three major kinds of stroke include the following:

• Thrombotic stroke - This is the type of stroke in which plaques build up on the arterial walls of the arteries leading to the brain. The plaques narrow the blood vessels and clots can form in the narrowed areas, causing a reduction in oxygen and blood flow to the brain stops.

• Embolic stroke - This is the type of stroke in which there is a blood clot somewhere in the body (usually on a heart valve) that breaks off and travels through the bloodstream so that it cuts off the circulation to an area of the brain, resulting in a stroke.

• Hemorrhagic stroke - Rather than an area of the brain being without blood and oxygen, a blood vessel in the brain opens up, causing bleeding to occur within the brain. This can be due to areas of weakness in the blood vessels or to aneurysms in the brain that open up and bleed.

Stroke Statistics In The United States

• Stroke is the 3rd leading cause of death in the United States
• There are 795,000 strokes every year
• Someone suffers a stroke every 40 seconds of each and every day in the US
• Stroke is the leading reason for serious disability overall, and those who survive are often left with paralysis and speech impairment causing long term disability, often requiring long term care
• After the age of 55 years old, the risk for stroke doubles every decade
• Almost ¾ of all strokes occur in people age older than 65

(Data source: Internet Stroke Center)

Tips For Prevention Of Stroke

• Maintain a normal blood pressure -

If the blood pressure is too high, it can push the blood clot in the heart from the heart valve into the circulatory system of the brain, resulting in an embolic stroke.

In a completely different way, high blood pressure can cause hemorrhagic strokes.

If there is a weakness in the walls of any part of the brain’s circulatory system, high blood pressure can cause that weak area to open up, resulting in the kind of bleeding you see in a hemorrhagic stroke.

• Maintain a normal cholesterol -

Cholesterol is what makes up part of the plaques that contribute to getting a thrombotic stroke.

If you maintain a good level of cholesterol, the plaques don’t build up so much and the chance that a blood clot can form in the arteries is much less.

• Stop smoking

- Smoking has the potential to raise your blood pressure, increasing the risk of all kinds of strokes.

Smoking also contributes to plaque formation in the walls of the blood vessels so that the risk of thrombotic stroke increases.

Living a healthy lifestyle so that the blood pressure is reduced, smoking is not a problem, and cholesterol is kept within normal levels will go a long way toward reducing the incidence of all kinds of strokes.

If you are concerned about stroke, or any type of heart disease it is a great idea to see your doctor and get a full physical and relevant screenings to be sure that there is not more that you can do to ensure you remain in optimal health.

I have many excellent tips for longevity and health in my book 7 Ways in 7 Days to Youthful Mind and Body

Did you find this post about how to have a healthy heart informative and useful? If so, please share it with others!

If you have a comment, question or suggestion, please leave a comment below!

Cheers, Helene

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