5 Essential Habits to Keep Your Heart Healthy

February is American Heart Month, so we would like to talk about your heart health. Here are five steps that go a long way toward preventing heart disease, which claims too many lives each year.

While it wouldn’t be a bad thing if every month were American Heart Month, February is the designated month during which we raise awareness for heart health.

Heart disease is the leading cause of death for both men and women in the United States, and cardiovascular disease claims a life every 33 seconds in our country.

Taking the numbers in a more positive direction, 90% of heart disease is preventable if you practice heart-healthy habits, which our team of healthcare providers here at LaSante Health Center, including cardiology specialists, gets into below.

Eat your way to a healthier heart

The old adage “You are what you eat” is true, especially when it comes to your cardiovascular system. Diets high in fats and sugars are some of the leading contributors to cardiovascular disease.

For example, excess levels of fats in your diet can lead to plaque buildup in your arteries, which narrows the blood vessels and prevents blood from flowing as it should. And these plaques encourage formation of clots, which can break off and lead to stroke.

So if your diet tends toward baked goods, junk foods, fried foods, and foods full of saturated fats, we encourage you to steer more toward:

Fruits
Vegetables
Lean proteins (fish, eggs, and chicken)
Nuts
Whole grains (no white breads or pastas)

You can start with just one snack or meal and build from there.

Reduce stress

There’s no shortage of stress these days, so do what you can to find ways to relax. When you’re stressed, your body is in a metabolic fight-or-flight mode that raises your heart rate and blood pressure.

To get your body out of a constant stress response, we suggest:

Spending time with friends
Turning off the news
Doing deep breathing exercises
Practicing meditation
Listening to music

You know yourself best and what relaxes you, and we encourage you to do more of it.

Exercise more

Americans are leading far more sedentary lives than they’re supposed to, and it’s taking a toll on their bodies. One of the best steps you can take to improve your cardiovascular health consists of actual steps.

Exercise is key to good heart health. We’re fortunate that we live in a walking city, so skip the bus or subway and use your feet instead.

Get your z’s

When you sleep, your body uses this time to rest and reset. When you enter deep sleep, your breathing rate slows and your blood pressure goes down. So get enough restful sleep each night — between seven and nine hours.

Know your risks

All too often, heart disease takes people by surprise, even though the signs or risk factors were there all along. To keep your heart healthy, know where you stand.

To do that, come in for an evaluation, during which we review your family’s medical history, your history and your habits (e.g., drinking, smoking). Then we collect some key data, such as your blood pressure and cholesterol numbers.

It’s no exaggeration when we say that this visit could save your life, as we’re able to identify any problem areas and take action.

To schedule your cardiovascular evaluation, book an appointment online or call us at our Brooklyn, New York, office at 718-246-5700.

We serve the Flatbush and East Flatbush, Crown Heights, Park Slope, Little Haiti, Little Caribbean, and Prospect Lefferts Gardens communities.