There is this scenario that has become all too familiar to me.. The phone rings at a random time. I answer. Their tone is flat, and I know immediately that something is terribly wrong… Thankfully the other day, although the call I received brought news of a heart attack for an aging family friend, his wife rushed him to the hospital in time to get help. One of his main arteries was 90% blocked. I listened, simultaneously horrified and grateful. Then I wondered if I could be doing more to protect my own heart?
Heart disease is not exclusive to older adults. According to the CDC, high rates of obesity and high blood pressure in people between the ages of 35 and 64 are putting them at risk for heart disease earlier in life. “Ninety percent of the nearly 18 million heart disease cases worldwide could be prevented by people adopting a healthier diet, doing regular exercise, and not smoking,” according to the Cleveland Clinic. This month is American Heart Month. And while it is always helpful to devote specific days to promoting awareness, we have got to think about heart health more often than one month out of the year. This could very well be a matter of life and death.
We can adopt specific habits to improve and maintain our heart health:
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- Exercise: Walk, jog, swim, garden, walk your dog, dance, practice yoga, etc. Just get moving. Keep track of your steps with a pedometer or a phone app.
- Quit smoking: Talk to your doctor about the safest way for you to quit.
- Lose weight/Maintain a healthy weight: This can be a by-product of regular exercise, a healthy diet, and portion control. Always talk to your doctor before starting a new diet..
- Eat heart healthy foods: Whole grains, vegetables, lean proteins, beans, healthy fats like nuts and avocado, etc. Eat less fast food and processed foods. Look for products at the grocery store that have 5 ingredients or less.
- Reduce Stress: Spend time outside in nature, find relaxing activities that you enjoy, practice meditation and breathing techniques, take a break from electronics, and talk to your doctor if you are unable to manage stress or anxiety.
- Consume less alcohol: Too many drinks can be damaging to your heart and liver. Even just a handful of drinks can cause dehydration and illness.
Even though heart disease is preventable, it is not always easy to transition into new habits. Start with small steps and work your way up to bigger ones.
–Bethany Sellai is the Resident Blogger at Be Active Be Well. She lives well with her husband, three sons and one very lazy Shih Tzu, in the Central Valley where she creates social media & blog content from her little craftsman bungalow.
DISCLAIMER: This article contains information that is intended to help the readers be better informed regarding exercise and health care. It is presented as general advice on health care. Always consult your doctor for your individual needs. Before beginning any new exercise program it is recommended that you seek medical advice from your personal physician. This article is not intended to be a substitute for the medical advice of a licensed physician. The reader should consult with their doctor in any matters relating to his/her health.
