Change your lifestyle to improve the health of your heart for the long-term.
With heart disease being the number one killer of both men and women in the US, everyone must be doing their part in leading a healthy lifestyle that protects the heart from damage and disease. Our physicians, Dr. John Smith and Dr. Sarah Green of Pennsylvania Vascular Institute in King of Prussia PA, offer up these simple strategies to prevent heart-related diseases.
Choose Healthy Foods
Your diet has a profound impact on your overall health. If your doctor has told you that you have high blood pressure or elevated LDL (“bad”) cholesterol, you must make changes to your diet and opt for heart-healthy foods. Here are some dietary tips to follow,
- Reduce sugar consumption
- Keep daily sodium intake below 2,300mg
- Avoid trans fats (e.g. vegetable oils) and saturated fats (found in cheese and butter)
- Eat lots of vegetables, fruits, and lean sources of protein
- Avoid red and processed meats
- Incorporate healthy fats, legumes, low-fat dairy, and whole grains into your diet
Be More Active
How often do you go for a walk, sweat it out at the gym or ride the bike around the neighborhood? If you aren’t getting at least 30 minutes of moderately intense aerobic exercise every day then you are leading a sedentary lifestyle, which can negatively impact your heart health. 30 minutes of activity a day is the minimum that adults should be getting. Before starting a new exercise routine it’s important to talk with your doctor first.
Avoid Alcohol
If you do drink alcohol, drinking in moderation is key. You may choose to quit alcohol altogether, especially if you are at risk for heart disease. Men should not drink more than two drinks per day and women should not drink more than one drink per day. People with heart conditions should avoid alcohol, as this can often make heart problems worse.
Get Stress Under Control
Stress is another major contributor to heart disease, high blood pressure, and other health problems. Furthermore, take a look at the habits that you may have when you are stressed (e.g. drinking alcohol; overeating; smoking). Stress compounded by these bad habits can hurt your heart health. Find healthy ways to manage stress such as meditation, mindfulness, or yoga.
Want to consult with a qualified medical professional to better understand your risk and what you can do now for a brighter and healthier future? Call Pennsylvania Vascular Institute of King of Prussia PA today at (800) 614-7294 to schedule an appointment with Drs. John Smith and Sarah Green.