Heart Health: Tips for a Stronger, Healthier Heart

Your heart is one of the most important organs in your body, and taking care of it is essential for overall well-being. Heart disease remains the leading cause of death in the U.S., but the good news is that many risk factors are preventable with healthy lifestyle choices. February is American Heart Month, making it the perfect time to focus on heart health and learn ways to keep your heart strong

Why Heart Health Matters

Your heart works tirelessly to pump blood, oxygen, and nutrients throughout your body. Poor heart health can lead to conditions such as high blood pressure, heart attacks, and strokes. However, adopting heart-healthy habits can reduce your risk of cardiovascular disease and improve your quality of life.

1. Eat a Heart-Healthy Diet: A balanced diet plays a crucial role in heart health. Focus on:

• Fruits & Vegetables. Packed with vitamins, minerals, and antioxidants.
• Whole Grains Opt for brown rice, quinoa, and whole wheat bread.
• Lean Proteins. Choose fish, poultry, beans, and nuts over red and processed meats.
• Healthy Fats. Include heart-healthy fats like olive oil, avocado, and nuts.
• Limit Sodium & Sugars. Reduce processed foods, sugary drinks, and excessive salt intake.

2. Stay Active: Regular physical activity strengthens the heart and improves circulation. Aim for:

• 150 minutes of moderate exercise per week (brisk walking, cycling, or swimming).
• Strength training twice a week to boost heart health and metabolism.
• Simple lifestyle changes like taking the stairs or walking more throughout the day.

3. Monitor Your Blood Pressure & Cholesterol: High blood pressure and high cholesterol increase the risk of heart disease.

• Get your blood pressure checked regularly (ideal is below 120/80 mmHg).
• Keep cholesterol levels in check by eating a balanced diet and exercising.

4. Maintain a Healthy Weight: Excess weight puts added strain on your heart. If you’re overweight, losing even 5-10% of your body weight can significantly improve heart health.

5. Manage Stress & Sleep Well:

• Chronic stress can raise blood pressure and lead to unhealthy habits. Try meditation, deep breathing, or hobbies to manage stress.
• Aim for 7-8 hours of sleep per night to allow your heart to rest and recover.

6. Quit Smoking & Limit Alcohol:

• Smoking damages blood vessels and increases the risk of heart disease. If you smoke, seek support to quit.
• Alcohol in moderation. Stick to one drink per day for women and two for men or avoid it altogether.

Regular check-ups can detect heart issues early. If you have high blood pressure, diabetes, or high cholesterol, your doctor may prescribe medication.

• Blood pressure monitoring
• Heart-healthy supplements
• Medication reviews to ensure you’re on the right treatment plan

Your heart works hard for you so return the favor by making healthy choices. Visit Wellness NOW for expert advice, supplements, and resources to support your heart health.