Heart disease is the leading cause of death for both men and women in the United States. The good news is that it’s largely preventable through lifestyle changes. By adopting the following heart health tips for 2023, you can lower your risk and live a longer, healthier life.
Introduction
The health of your heart determines the health of your whole body. Taking care of your ticker now pays off exponentially down the road. The American Heart Association recommends living by their simple seven heart health tips: don’t smoke, maintain a healthy weight, exercise regularly, eat a balanced diet, control cholesterol, manage blood pressure, and reduce blood sugar.
Implementing even a few of these suggestions can make a big difference. Read on for ten easy heart health tips you can start today to make 2023 your healthiest year yet.
Monitor Blood Pressure
High blood pressure damages arteries and increases the risk of heart attack, stroke, and kidney disease. Have your blood pressure checked at every doctor’s visit or at least twice per year. A normal reading is less than 120 systolic and 80 diastolic. If your numbers are elevated, work with your doctor to lower them through lifestyle changes and medication if needed.
Go for a Walk
Simply going for a daily 20-30 minute walk supports heart health in numerous ways. It helps control weight, blood pressure, cholesterol, and blood sugar. Walking also reduces stress, boosts energy and mental health, and improves sleep – all protective factors for your heart. Work your way up to getting in at least 150 minutes per week of moderate aerobic activity for optimal benefits.
Weight Yourself Weekly
Being overweight strains your cardiovascular system. Stay heart healthy by maintaining a healthy weight. Weigh yourself at the same time each week to monitor your weight. Lose excess pounds by reducing calorie intake and increasing activity levels. A loss of just 5-10% of your body weight can significantly lower heart disease risk factors.
Monitor Cholesterol Levels
High LDL cholesterol can clog arteries and cause heart attack or stroke. Have your cholesterol tested every 4-6 years starting at age 20, or more often if levels are high. Eat more vegetables, fruits, whole grains, and lean protein. Limit saturated fat, fried foods, and sugary desserts. If diet and exercise aren’t enough, medication can help lower LDL.
Eat More Fiber
Soluble fiber helps remove cholesterol from the body before it can clog arteries. Load up on fiber-rich foods like oatmeal, beans, apples, pears, berries, and prunes. Read nutrition labels and aim for at least 25-30 grams of fiber per day. Increase fiber intake slowly and drink plenty of fluids to prevent bloating.
Manage Stress
Chronic stress takes a toll on your heart by raising blood pressure and promoting unhealthy coping behaviors like smoking, overeating, and inactivity. Make time each day to relax – take a bath, read a book, meditate, or do yoga. Talk to friends or see a counselor if stress is overwhelming. Take care of your heart by managing stress effectively.
Monitor Blood Sugar
Diabetes dramatically increases the risk of developing cardiovascular disease. Get your blood sugar tested periodically, especially if you have diabetes risk factors. If numbers are elevated, losing just 5-10% of your weight and exercising 150 minutes per week can significantly reduce blood sugar. Manage diabetes through healthy eating, physical activity, and medication as directed.
Skip the Smoke
Cigarette smoking damages blood vessels and can cause plaque buildup in arteries. Quitting smoking is one of the best ways to protect your heart – it substantially lowers risk of heart disease. Talk to your doctor about nicotine replacement products or prescription medications that can help you kick the habit for good. You’ll breathe easier and add years to your life.
Limit Alcohol
Heavy drinking overworks the heart and causes high blood pressure, arrhythmia, stroke, and heart failure. Moderate alcohol intake to no more than 1 drink per day for women or 2 drinks for men. One drink equals 12 oz beer, 5 oz wine, or 1.5 oz liquor. Abstain completely if you have heart failure or arrhythmia.
Prioritize Sleep
Poor sleep habits like insomnia and sleep apnea strain the cardiovascular system. Get 7-9 hours of quality sleep each night to support heart health. Maintain a consistent sleep schedule, limit screen time before bed, avoid caffeine late in the day, and create a restful sleep environment. See your doctor if you experience excessive daytime fatigue or loud snoring.
Conclusion
Small positive changes to your daily routine can pay big dividends for your heart health now and in the future. The heart health tips 2023 outlined above can help you maintain a healthy weight, control risk factors like cholesterol and blood pressure, reduce stress, and make key lifestyle improvements like quitting smoking and improving diet. Consult your physician before making major changes, but take action now to optimize your heart health in 2023 and beyond. What steps will you take? Your heart will thank you.
