Heart disease is the No. 1 cause of death in the United States, but there are ways to reduce your risk. American Heart Month in February offers an opportunity to take a closer look at how your lifestyle affects your heart health. Even small changes can make a difference.

If you are in good health, lifestyle changes can reduce your risk for heart disease and keep your heart healthy longer. If you are already experiencing heart disease, small changes can help manage your condition and lead to better outcomes. Here are a few simple steps for improved heart health.

Follow a Heart-Healthy Diet

Good nutrition that includes lots of fruits and vegetables, a variety of lean proteins and heart-healthy fiber can reduce your risk for heart disease. Include whole grains in your meals to boost fiber content and add important vitamins and minerals.

Reduce your intake of saturated and trans fats by substituting olive oil or vegetable oil for butter or margarine. Also, limit the amount of sodium you consume to no more than 2,300 mg per day. Higher amounts of sodium can increase your blood pressure and lead to heart disease.

If you drink alcohol, keep it to two drinks per day if you are a man and one drink per day if you are a woman. Limit visits to fast-food restaurants – the sodium, fat and sugar content of fast-food meals adds up quickly.

Get Moving

Consistent exercise benefits your heart by strengthening the heart muscle and helping your body use oxygen more efficiently. Regular exercise also improves endurance and reduces stress.

Check with your healthcare provider before starting a new activity. If exercise is new to you, start slowly and build up gradually by increasing your time or distance with each session. Experts recommend at least 150 minutes of moderate-intensity activity, or 75 minutes of vigorous activity, each week.

Quit Smoking

If you smoke, consider quitting. Smoking is a major risk factor for heart disease and giving it up has positive health effects. It may take several attempts, but quitting will have an immediate impact on your health. If you need help, ask your healthcare provider for resources or consider Aultman’s free Give it Up! program.

Stress Less

Left unchecked, stress can have physical consequences, including heart damage. Try the following tips to reduce stress:

• Exercise regularly.

• Cut back on caffeine and sugary drinks and drink more water.

• Take time each day to sit quietly and focus on your breathing.

• Give yourself the gift of time to do something you truly enjoy such as reading, listening to music or indulging in your favorite hobby.

• Focus on the positive events from your day rather than the negative.

Sources:
American Heart Association
The Staywell Company, LLC