5 Small Changes You Can Make TODAY to Improve Your Heart Health
Did you know that February is National Heart Health Month? We couldn’t pass up this opportunity to pay homage to this amazing organ. Your heart is arguably the most important, and the most incredible, muscle in your body. Your body depends on your heart to faithfully beat 100,000 times, sending about 3600 gallons of blood through 75,000 miles of blood vessels each and every day. And what does it ask for in return? Only a few small changes in your daily routine to make sure you’re treating it well. After all, the happier your heart is, the happier you’ll be in the long run.
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Get MUFA-motivated
Gone is the “fat is bad” mentality of the 1980s; health experts now recognize monounsaturated fatty acids (abbreviated to MUFA) as crucial to heart health. MUFAs include nuts, nut butters, seeds, avocados, olive oil and olives. MUFAs also help you feel fuller longer, help reduce bad cholesterol, and help build and maintain cells.
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Move more
The stronger your heart is, the healthier it is. Exercise strengthens your heart by causing it to pump more quickly during cardio exercise, meaning that over time your heart won’t need to work as hard to pump your blood. But what if you’re not an exerciser? We suggest that our patients who are not used to exercise start slowly; taking a walk up and down your street, going on an easy bike ride, or even a light jog. As your heart, and the rest of your body, become accustomed to exercise, you’ll be able to increase the time and intensity of your physical activity.
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Keep stress away (as much as possible)
Easier said than done, but it can only benefit you to keep your stress down. Raised stress levels contribute to high blood pressure, depression, lowered immune system, and can negatively affect your relationships None of these things are good for your heart health.
Luckily, options abound with ways to combat stress. Participating in a favorite hobby, spending time in meditation or prayer, stretching, having quality time with loved ones (including pets!), and taking media breaks are all positive, impactful ways to lower your stress level and take care of your heart.
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Eat heart-healthy . . .
We already talked about MUFAs, but what about other foods to feed a healthy heart? Eating lots of fruits and vegetables is a good start. Other heart-healthy foods include whole-grain products such as breads or cereals, low-fat proteins such as chicken, tofu, legumes, or fish, and keeping your sodium intake to a minimum. If this style of eating is not what you currently embrace, don’t try to make a lot of changes all at once. Start with a simple substitution, such as trying oatmeal for breakfast instead of white toast, and make other gradual changes from there.
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. . . but don’t overdo it!
Speaking of food, moderation is key. Your best bet is to not be a habitual overeater. Overeating or overstuffing yourself is bad in the immediate because you’re at a higher risk for a heart attack after you’ve overindulged. And it’s dangerous in the long run, as eating too much leads to weight gain, which puts extra strain on your heart. Overeating can also raise your cholesterol, raise your blood pressure, and raise your triglycerides.
Just a few mindful choices can help you know that you’re treating your heart well, ensuring it will treat you well in the future in return. As with any medical issue, if you’re concerned about your heart health, let Fountain Hills Medical Center help! We can run diagnostic tests as needed, counsel you on your best steps for heart health, and provide support as you explore cardio-friendly lifestyle choices.
