Did you know that in 2020, approximately 697,000 people died from heart disease? Heart disease is the most common cause of death for all adults in the US.
Knowing the right heart care tips can make all the difference in your overall health and well-being. Even better, most of these tips are easy to implement in your daily life.
Keep reading this guide to learn five important heart care tips that will get you moving in the right direction!
1. Eat a Heart Healthy Diet
Remember, you can't have a healthy heart without eating a healthy diet. When you eat healthy food, you'll improve your blood pressure and cholesterol and decrease your risk for heart disease.
A diet for heart health includes eating healthy foods and forming healthy eating habits, such as:
- Eat more fruits and vegetables like citrus fruits and spinach
- Choose whole grains like oatmeal and brown rice
- Limit saturated fats like butter and fried foods
- Choose low-fat proteins like eggs and chicken
- Reduce salt
- Control your portions
2. Exercise Regularly
Exercise for heart health is essential for keeping your heart in good shape. You'll need to focus on cardio exercise since it increases your heart rate, which improves your overall cardiorespiratory fitness level.
The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of aerobic activities each week. It's also important to spend less time sitting.
You can try activities like biking, dancing, running, resistance training, or walking at a brisk pace.
3. Quit Smoking
Smoking causes damage to your heart and blood vessels. It increases your risk of coronary artery disease because it contributes to plaque buildup in your arteries.
Smoking also raises your blood pressure and heart rate and reduces the blood flow to your heart. Smoking regularly also doubles your risk of a stroke.
The great news about quitting smoking is that your body will start to recover 20 minutes after your last cigarette.
4. Improve Your Oral Hygiene Routine
Your dental health is closely linked to your overall health. If you have poor dental health, bacteria from your mouth can enter your bloodstream and affect your heart valves.
Gum disease also increases your risk of developing a heart attack, stroke, or other serious heart problems.
The best way to start is by brushing your teeth twice daily and flossing once daily. Also, don't skip the dentist. You'll need regular cleanings at least twice a year to ensure your dental health stays on track.
5. Know the Symptoms of Heart Disease
Early intervention is essential when it comes to heart disease. Take the time to educate yourself on the early warning signs of a heart attack, which include:
- Chest pain
- Chest pressure
- Pain in the jaw or back
- Pain in one or both of your arms or shoulders
- Shortness of breath
- Unexplained fatigue
- Nausea and vomiting
It's also important to know the symptoms of heart failure. With heart failure, your heart doesn't function as it should. In the early stages, you often won't notice symptoms. However, over time you'll start to experience leg swelling, shortness of breath, or a rapid heart rate.
Follow These Tips for Heart Care
Now that you know these important heart care tips, you can start incorporating them into your daily life.
Remember to also regularly make appointments with your doctor to manage your heart disease risk factors.
For more health and wellness tips, be sure to check out the rest of our blog today!