Heart disease isn’t an inevitable part of getting older, and even if you’re diagnosed with a cardiovascular condition, there are ways to manage it while improving your quality of life. Adopting practical but powerful heart-healthy habits could add years to your life.
Vascular intervention specialist Nader Chadda, MD, FACC, FSCAI and the rest of the team at Advanced Heart and Vascular Associates provide broad options for managing cardiovascular disease, performing treatments to restore blood flow in blocked arteries and other areas. In addition to interventional treatments, we encourage patients to adopt heart-healthy habits that can reduce complications and boost cardiovascular health. Here are four.
The foods you eat play a central role in your heart health, and it’s more than just cutting out junk food. It’s essential to focus on nutrient-dense foods that fuel your body. Research highlights the benefits of the Mediterranean diet, which is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil and nuts.
Start small. Swap out white bread for whole-grain options or replace your afternoon chips with a handful of walnuts and an apple. Aim for colorful meals by choosing bright fruits and vegetables. They’re packed with heart-protective antioxidants.
A dietary pattern like the Mediterranean diet significantly cuts the risk of heart disease, heart attack, and heart failure. Additionally, for those who have had a heart attack, switching to the Mediterranean diet reduces the risk of having a second one, according to a study published in an issue of the journal PLOS Medicine in 2020.
Physical activity doesn’t have to be boring or tedious. Whether it’s walking the dog, gardening, or dancing in your living room, consistent movement strengthens your heart, reduces blood pressure, and boosts circulation.
Take action: Aim for at least 150 minutes of moderate aerobic activity weekly. You can break it into manageable chunks. Even 10-minute brisk walks after meals can have a big impact.
A study published in the July 25, 2022, issue of the journal Circulation confirmed that people who exercise at least 150 minutes per week have the lowest risk of dying of heart disease. Additionally, those who exercise more than 150 minutes weekly experience an even lower risk, according to the American Heart Association.
Managing your weight isn’t about achieving the “perfect” size, but rather, maintaining a healthy body composition. Carrying excess weight, especially around your waist, can strain your heart and lead to high blood pressure, diabetes, and other conditions.
Focus on portion control and mindful eating. Avoid multitasking during meals, which can lead to overeating. Instead of focusing on weight loss, prioritize adding nutritious foods and daily activity.
Clinical data show that losing 5-10% of your body weight has a major impact on improving cholesterol, lowering blood pressure, and controlling blood sugar, all of which influence heart health.
It’s crucial to prioritize quality sleep. Regularly sleeping for less than seven hours or having frequent interruptions in sleep can boost heart disease risk. Poor sleep increases inflammation. Lack of sleep triggers hormone imbalances, causes an irregular appetite, and increases the risk of weight gain, all of which strain your heart.
A healthy sleep routine comprises going to bed and waking up at the same time every day. Create a calming pre-sleep ritual, such as reading or meditating, and avoid screens for at least an hour before bedtime.
The way you live each day shapes your heart health, and it’s within your control. Embrace choices that support heart health, and keep your heart strong for years to come. Whether your goal is to manage a cardiovascular condition or reduce your risk of developing one, the team at Advanced Heart and Vascular Associates is by your side. Call or message us today to find out how we can help you keep your cardiovascular system as healthy as possible. We have offices in Hudson and Brooksville, Florida.
