Heart-health tips from PeaceHealth

By Edward Evans, MD

Hearts surround us this month. Along with the paper and chocolate versions are the human ones: the beating hearts of more than 300 million Americans.

Unfortunately, we’re also surrounded by heart disease. In the U.S., it’s the leading cause of death for both men and women. But it can be prevented and controlled. Even in a short month’s time, you can do a lot to take better care of your heart.

Week 1: Scrutinize labels

Unhealthy fats and cholesterol can clog arteries. Salt can raise blood pressure. Sugar can pack on pounds. To avoid these risks for heart disease, read nutrition labels when you’re grocery shopping. Look for foods with unsaturated fats, omega-3 fatty acids, and low percentages of sodium and sugar.

Also, choose plenty of foods that come without nutrition labels: fresh fruits and vegetables. They are low in fat and sodium and they contain fiber, which can help prevent high blood cholesterol.

Week 2: Get moving

Like all muscles, your heart needs exercise. Aim for at least 150 minutes weekly of moderate intensity aerobic activity, such as brisk walking. Share your heart-healthy habit with a loved one and invite him or her to join you on a walk.

Week 3: Know your numbers

If you don’t know your blood pressure and cholesterol numbers, make an appointment this week with your doctor to have them checked. Having high blood pressure or too much LDL cholesterol (the bad kind) in your blood can put you at risk for heart disease.

Being overweight also makes heart disease more likely. You probably know if you’re carrying too many pounds, but if you aren’t sure, it’s another thing to discuss with your doctor. He or she can advise you on lifestyle changes or medicines to help you achieve heart-healthy numbers in all three areas.

Week 4: Vow to quit

Smoking harms the heart as well as the lungs so it’s important to ditch the habit for good. Smoking also hurts your family and friends, because exposure to secondhand smoke can trigger heart problems in them.

If you are looking for a health partner to help you or your employees achieve their wellness goals, PeaceHealth’s Healthy You program may be what you are looking for.

Healthy You offers resources, information and tools to help you on wellness journey. Visit peacehealth.org/healthy-you to learn more and to sign up to receive monthly tips and healthy recipes in your inbox.