February is American Heart Month, making it the perfect time to focus on heart health and take steps toward preventing heart disease. Heart disease remains the leading cause of death in the United States, but the good news is that much of it is preventable through conscious lifestyle choices and regular medical checkups.
At Santiam Hospital & Clinics, we are dedicated to helping our community take proactive measures for a healthier heart. Dr. Benjamin Lee, DO, FACC, and Samantha Pacheco, PA-C, are committed to guiding patients in optimizing their cardiovascular health.
Taking care of your heart doesn’t have to be complicated. Small, consistent changes can significantly impact your overall well-being. Here are seven simple steps to strengthen your heart and improve your life, starting today!
1. Eat More Heart-Healthy Foods
A well-balanced diet plays a crucial role in maintaining heart health. The food you consume daily impacts your cholesterol levels, blood pressure, and overall cardiovascular function.
What Should You Eat?
– Fruits and Vegetables: Rich in fiber, antioxidants, and essential nutrients. Aim for at least 5 servings a day.
– Whole Grains: Brown rice, quinoa, whole wheat bread, and rolled oats improve heart health.
– Lean Proteins: Opt for chicken breast, fish, tofu, lentils, and low-fat Greek yogurt.
– Healthy Fats: Consume omega-3 fatty acids from sources like salmon, flaxseeds, walnuts, and olive oil.
What to Avoid?
– Processed Meats: High in sodium and preservatives that contribute to heart disease.
– Sugary Beverages: Soda and high-sugar drinks lead to obesity and diabetes, increasing cardiovascular risk.
– Excessive Salt: Too much sodium raises blood pressure; limit processed and fast foods.
A small daily change—like swapping processed snacks for almonds or adding more greens to your meal—can make a big difference.
2. Stay Active and Keep Moving
Regular physical activity is one of the best things you can do for your heart. Even **moderate exercise** can work wonders in improving heart function and blood circulation.
How Much Exercise Do You Need?
– Aim for at least 150 minutes of moderate exercise per week, or about 30 minutes most days.
– Activities like brisk walking, swimming, cycling, and dancing get your heart pumping.
– If short on time, break it into 10-minute sessions or “exercise snacks” throughout the day!
Benefits of Staying Active
– Lowers blood pressure and cholesterol.
– Reduces the risk of heart attacks and strokes.
– Helps with weight management and stress reduction.
Before starting a new workout routine, consult your doctor—especially if you have any existing heart conditions.
3. Manage Stress Effectively
Chronic stress negatively affects the heart by increasing blood pressure and inflammation. Finding healthy ways to manage stress is essential for heart health.
Ways to Reduce Stress
– Practice Relaxation Techniques: Yoga, meditation, and deep breathing help calm the mind.
– Spend Time in Nature: Go for a walk outdoors or tend to a garden.
– Connect with Loved Ones: Social interaction supports emotional and heart health.
– Limit Screen Time: Too much news and social media can increase anxiety—cut back when necessary.
Managing stress isn’t just about feeling better—it can help protect your heart in the long run.
4. Know Your Numbers (Blood Pressure, Cholesterol, and Blood Sugar)
Monitoring key health metrics is essential in preventing cardiovascular diseases. Understanding your numbers helps you take preventive action before problems arise.
Essential Heart Health Numbers to Track
– Blood Pressure: Ideal range is less than 120/80 mmHg.
– Cholesterol Levels (LDL & HDL): Lower bad cholesterol (LDL) and maintain healthy good cholesterol (HDL).
– Blood Sugar Levels: Keep blood glucose within a healthy range to prevent diabetes, a risk factor for heart disease.
Schedule regular checkups with your primary care provider. Knowledge is power—when you know your numbers, you can take action to keep them in a healthy range!
5. Quit Smoking and Limit Alcohol Consumption
Smoking is one of the most harmful habits for both cardiovascular and overall health. **Even occasional smoking damages blood vessels**, leading to increased risks of stroke and heart disease.
Why You Should Quit Smoking
– Reduces heart attack risk almost immediately.
– Restores lung and vascular health over time.
– Decreases risk of blood clots and stroke.
Alcohol and Heart Health
– Moderate alcohol consumption (1 drink per day for women, 2 for men) is generally acceptable.
– Excessive alcohol consumption raises blood pressure, contributes to obesity, and weakens the heart muscle.
– If cutting back sounds challenging, consult a healthcare provider for guidance.
Taking these steps not only protects your heart but also enhances your overall quality of life.
6. Maintain Good Oral Hygiene
Your dental health and heart health are more connected than you think. Poor oral hygiene can lead to gum disease, which has been linked to an increased risk of heart disease.
How Does Oral Health Affect the Heart?
– Bacteria from inflamed gums can enter the bloodstream and cause heart valve infections.
– Gum disease is linked to higher blood vessel inflammation.
– Studies show that poor oral health may contribute to the risk of cardiovascular conditions.
Tips for Better Oral Hygiene
– Brush your teeth twice a day with fluoride toothpaste.
– Floss daily to prevent gum disease.
– Visit a dentist regularly for checkups.
Taking care of your teeth is another small yet effective step toward better heart health!
7. Prioritize Quality Sleep
A good night’s sleep is vital for heart health. Studies show that people who sleep less than 6 hours a night are at a higher risk of heart disease.
Sleep and Cardiovascular Health
– Poor sleep increases stress hormones that may elevate blood pressure.
– Lack of sleep contributes to plaque buildup in the arteries.
– Sleep deprivation is associated with increased weight gain, diabetes, and metabolic issues.
How to Improve Sleep Quality
– Keep a consistent sleep schedule.
– Avoid blue light from screens at least 1 hour before bedtime.
– Reduce caffeine and alcohol intake in the evening.
– If struggling with sleep, consider talking to a doctor about underlying sleep disorders.
By getting at least 7-8 hours of sleep per night, you can help your heart stay strong and resilient.
Final Thoughts
Your heart works tirelessly every day—so why not give it the care and attention it deserves? By making small, sustainable adjustments to your diet, exercise, stress management, and daily habits, you can significantly reduce your risk of heart disease and improve your quality of life.
Join Dr. Lee at Santiam Hospital & Clinics for a free discussion on heart health and atrial fibrillation on February 19 in the Freres Auditorium. Prioritize your heart today—your future self will thank you!
FAQs
1. How quickly do heart-healthy changes make a difference?
Some benefits—like lower blood pressure—can occur within weeks, while long-term habits lead to prolonged heart protection.
2. Can genetics impact my heart health?
Yes, genetics play a role, but lifestyle habits influence health far more than genetics alone.
3. How do I check my heart numbers at home?
You can monitor blood pressure with a home device, but for cholesterol and blood sugar, regular doctor visits are recommended.
Taking care of your heart is a lifelong journey— start today! 🚀❤️
Also read The Path to Better Heart Health May Start with Higher Levels of Well-Being !!