Heart disease is the leading cause of death for men and women of most racial and ethnic groups across the globe. In the United States it has been the leading cause of death since 1950, though more than 50 percent of U.S. adults don’t know about it.
Heart disease is a term used to describe a range of conditions that affect the heart. Some of them can be controlled. Some cannot. There’s a lot that can be done to help prevent heart disease, however. In some cases, it can even be reversed. Some of the obvious actions include getting and staying active, eating better and losing weight.
“Lifestyle changes are difficult for everyone,” says Sabra Lewsey, M.D., a cardiologist and assistant professor of medicine at Johns Hopkins Medicine. “But they are profoundly important and can make lifesaving gains in your health.” Keep these tips in mind to improve your heart health:
1. Move your body. It’s important to elevate your heart rate for at least 150 minutes each week. Activities like walking, gardening, or cleaning count. Aim for at least 15 minutes of elevated heart rate at a time, and add some strength training along the way, if you can.
2. Drink less alcohol. Drinking too much alcohol “can lead to heart failure or a weakening of the heart,” says Amber Johnson, M.D., a cardiologist and assistant professor of medicine at the University of Pittsburgh School of Medicine. Recommended limits in the U.S. are up to one drink a day for women and up to two for men.
3. Sleep well: Getting less than eight hours of sleep a night can damage your health, including your heart. Untreated sleep apnea contributes to high blood pressure and low blood oxygen, and has been associated with diabetes, dementia and weight gain.
4. Eat healthy. A heart-healthy diet includes fruits, vegetables, lean protein, nuts and whole grains. Swap sodas and sugary drinks for water and avoid fried and high-sodium foods. Pay attention to routine blood tests for cholesterol and high blood sugar levels.
5. Make friends. One in three adults in the U.S. between the ages of 50 and 80 report feeling isolated and alone. The Surgeon General has reported that social isolation and loneliness are associated with a 29 percent increase in the risk of heart disease. Look for community resources to build support groups and grow your social connections.
6. Be patient with yourself. Making lifestyle changes takes time and effort. Give yourself a little grace. Don’t be afraid to ask for help. Even small changes make a difference, so don’t give up, and always check with your personal physician if you have any questions.
Source: American Association of Retired Persons
