How can I improve my heart health? What are the best ways to prevent heart disease? Discover the essential strategies for living a heart-healthy lifestyle.

Understanding the Importance of Heart Health

Cardiovascular disease is the leading cause of death globally, underscoring the critical importance of maintaining a healthy heart. Heart health encompasses a wide range of factors, from diet and exercise to managing risk factors like high blood pressure and cholesterol levels. By adopting a proactive approach to heart health, individuals can significantly reduce their risk of developing heart-related conditions and enjoy a longer, healthier life.

Tracking Your Health History and Risk Factors

Knowing your personal and family health history is a crucial first step in managing your heart health. Discuss your risk factors with your healthcare provider, including any genetic predispositions, existing conditions, and lifestyle factors that may impact your cardiovascular wellbeing. Understanding your unique risk profile will allow you to develop a targeted prevention and management plan.

Adopting a Heart-Healthy Diet

A nutritious, balanced diet is a cornerstone of heart health. Focus on incorporating more fruits, vegetables, whole grains, lean proteins, and low-fat dairy products into your meals. Limit your intake of sodium, saturated fats, and added sugars, as these can contribute to the development of heart disease. The Mediterranean diet, characterized by its emphasis on plant-based foods and healthy fats, has been consistently shown to provide cardiovascular benefits.

Increasing Physical Activity and Reducing Sedentary Behavior

Regular physical activity is essential for maintaining a healthy heart. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, such as brisk walking, swimming, or cycling. In addition, reduce your time spent in sedentary activities, as prolonged sitting can negatively impact cardiovascular health.

Managing Risk Factors: Blood Pressure, Cholesterol, and Diabetes

High blood pressure, high cholesterol, and diabetes are all major risk factors for heart disease. Work closely with your healthcare provider to monitor and manage these conditions through a combination of lifestyle changes and, if necessary, medication. Regular check-ups and proactive management of these risk factors can significantly improve your heart health.

Stress Management and Emotional Wellbeing

Chronic stress can have a detrimental impact on heart health, contributing to the development of high blood pressure, inflammation, and other risk factors. Incorporate stress-reducing activities into your daily routine, such as meditation, yoga, or mindfulness practices. Maintaining a positive outlook and seeking support when needed can also benefit your cardiovascular wellbeing.

Adopting Healthy Habits for Long-Term Heart Health

Cultivating a heart-healthy lifestyle is a lifelong journey. By consistently implementing the strategies outlined above, you can reduce your risk of heart disease and enjoy a healthier, more fulfilling life. Remember, small, sustainable changes can lead to significant improvements in your cardiovascular health over time.

Why is it important to know your health history?

Knowing your personal and family health history is crucial for understanding your risk factors for heart disease. Your health history can provide valuable insights into any genetic predispositions, existing conditions, or lifestyle factors that may impact your cardiovascular wellbeing. By discussing this information with your healthcare provider, you can develop a targeted prevention and management plan to address your unique needs and reduce your risk of heart-related conditions.

How can a heart-healthy diet benefit my cardiovascular health?

A nutritious, balanced diet is a cornerstone of heart health. By focusing on incorporating more fruits, vegetables, whole grains, lean proteins, and low-fat dairy products into your meals, you can help lower your risk of heart disease. Limiting your intake of sodium, saturated fats, and added sugars can also have a positive impact on your cardiovascular wellbeing. The Mediterranean diet, which emphasizes plant-based foods and healthy fats, has been consistently shown to provide significant heart health benefits.

What are the recommended physical activity guidelines for heart health?

Regular physical activity is essential for maintaining a healthy heart. The recommended guidelines suggest aiming for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. Activities such as brisk walking, swimming, or cycling can all contribute to improving cardiovascular health. In addition to structured exercise, it’s important to reduce your time spent in sedentary activities, as prolonged sitting can negatively impact your heart health.

How can managing risk factors like blood pressure, cholesterol, and diabetes improve heart health?

High blood pressure, high cholesterol, and diabetes are all major risk factors for heart disease. By working closely with your healthcare provider to monitor and manage these conditions, you can significantly improve your cardiovascular wellbeing. This may involve a combination of lifestyle changes, such as diet and exercise, as well as the use of medication if necessary. Proactive management of these risk factors is crucial for reducing your risk of heart-related conditions.

What is the connection between stress and heart health?

Chronic stress can have a detrimental impact on heart health, contributing to the development of high blood pressure, inflammation, and other risk factors for heart disease. Incorporating stress-reducing activities, such as meditation, yoga, or mindfulness practices, into your daily routine can help mitigate the negative effects of stress on your cardiovascular wellbeing. Maintaining a positive outlook and seeking support when needed can also benefit your heart health.

How can I make sustainable changes to improve my long-term heart health?

Cultivating a heart-healthy lifestyle is a lifelong journey, and it’s important to focus on making small, sustainable changes over time. By consistently implementing the strategies outlined above, such as adopting a nutritious diet, engaging in regular physical activity, and managing your risk factors, you can gradually reduce your risk of heart disease and enjoy a healthier, more fulfilling life. Remember, every step you take towards a heart-healthy lifestyle can have a significant impact on your cardiovascular wellbeing.

All Heart Health Articles

From the latest heart health news, treatments and therapies, inspiring patient stories, to expert advice, we’re here to help you live your healthiest life every day.

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7 Strategies to Live a Heart-Healthy Lifestyle

Feeling the Pressure?

High Blood Pressure (or Hypertension) Control Is Possible

Nearly 1 in 2 adults has high blood pressure

Yet only about
1 in 4
has it under control
to <130/80 mm Hg

If left uncontrolled, high blood pressure can increase a person’s risk for heart disease, stroke, heart failure, kidney disease, pregnancy complications, and cognitive decline later in life.

Visit cdc.gov/heartmonth for tools and resources to help reach blood pressure control.

7 Strategies to Live a

Heart-Healthy Lifestyle

When you choose healthy behaviors, you can lower your heart disease risk while also preventing other serious chronic conditions like type 2 diabetes and some kinds of cancer.

1

Learn Your Health History

Know your risks and talk
to your family and doctor
about your health history.

2

Eat a Healthy Diet

Make healthy food choices like
more fruits, vegetables, whole
grains, lean meats, and low-fat
dairy products. Eat less salt,
saturated fat, and added sugar.

2

Eat a Healthy Diet

Make healthy food
choices like more fruits,
vegetables, whole grains,
lean meats, and low-fat
dairy products. Eat less
salt, saturated fat,
and added sugar.

3

Move More, Sit Less

Get at least 150 minutes of
moderate-intensity aerobic
activity every week, plus
muscle-strengthening activities
at least 2 days a week.

3

Move More, Sit Less

Get at least 150 minutes
of moderate-intensity
aerobic activity every
week, plus muscle-
strengthening activities
at least 2 days a week.

5

Take Medicines as Directed

If you take medicine to treat high cholesterol, high blood pressure, or diabetes, follow your doctor’s instructions carefully. Always ask questions if you don’t understand something. Never stop taking your medicine without talking to your doctor, nurse, or pharmacist.

6

Choose Your Drinks Wisely

Substitute water for sugary drinks to
reduce calories. If you drink alcohol,
do so in moderation by limiting
consumption to no more than 1 drink
for women and 2 for men on days
that alcohol is consumed. If you are
pregnant, don’t drink any alcohol.

Monitor Your Blood Pressure at Home

Self-measured blood pressure monitors are easy and safe to use, and your doctor can show you how to use one if you need help.

7 Strategies to Live a Heart-Healthy Lifestyle [PDF – 3.07 MB]

Healthy Heart | p4spb

Heart health plays an important role in a full human life. Cardiovascular diseases rank first among the causes of death in people in the world, incl. and Russia. And sadly, these diseases are getting younger and younger. The statistics of cardiovascular diseases looks disappointing: about 17.9 million people die annually in the world, including 1.3 million in Russia. Heart and vascular diseases in Russians account for 53% of total mortality. The main role here is played by coronary heart disease and arterial hypertension with its complications – myocardial infarctions and strokes. If all over the world heart attacks and strokes on average lead to a fatal outcome of one person per thousand, then in our country – three per thousand population.

The state of the organs and systems of the body, and hence the life expectancy of a person, depends on the proper functioning of the heart and the entire cardiovascular system.

An unhealthy lifestyle that leads to the development of diseases of the cardiovascular system is most often formed in childhood and adolescence, and with age, the risk of heart and vascular diseases only increases.

Risk factors that negatively affect the cardiovascular system of a teenager: lack of physical activity, unhealthy diet and obesity, harmful use of alcohol and tobacco, the presence of negative emotions.

​

Prevention of cardiovascular diseases should start from childhood. The following rules for a healthy heart will help strengthen the young heart of a teenager:

​

Rule 1. Physical activity!

Low physical activity leads to weakness of the heart muscle. The heart does not fully cope with its functions, and violations occur. Physical activity is simply necessary for your heart: this is gymnastics, swimming, walking, cycling, tennis, walking in the fresh air, feasible work. Such physical activity strengthens the cardiorespiratory system, normalizes blood pressure, lowers cholesterol and blood sugar levels.

Regular exercise reduces the risk of cardiovascular disease by 3 times. To prevent diseases of the heart and blood vessels, physical activity is required, and the heart – like any muscle – requires physical training.

Active lifestyle – strong and healthy heart!

​

Rule 2. Healthy eating!

Proper nutrition is an important part of a healthy lifestyle. A teenager should eat regularly: 4-5 times a day in small portions with breaks no more than 3-4 hours, at the same time; have dinner no later than 2-3 hours before bedtime. Fluid needs to be consumed up to 2 liters per day. Adolescents need more nutrients and energy than children and adults (they should receive at least 29 per day00-3100 kcal). At the same time, their diet should be healthy and balanced: include a sufficient amount of fresh vegetables and fruits, lean meat, milk

and dairy products, vegetable oils, legumes, cereals, sea fish and seafood.

It is necessary to limit or eliminate the presence in the diet of fast carbohydrates, salt, flour, sweet, fatty and fried, the so-called fast food and other unhealthy foods.

Obesity in adolescents is based on an imbalance between the intake of energy in the body and its expenditure. The development of obesity as a result of overeating against the background of low physical activity leads to fatty deposits both in the heart and in the vessels – all this increases the risk of heart disease. Correction of nutrition, increasing the physical activity of a full child are the necessary components of the normalization of his weight.

A healthy diet can significantly reduce the risk of heart disease.

​

Rule 3. Give up bad habits!

Smoking is the main enemy of your heart. Nicotine raises the level of cholesterol in the blood and destroys blood vessels. Tobacco smoke contains a huge amount of carcinogens that can lead to atherosclerosis. After one cigarette smoked, blood pressure rises, the risk of thrombosis and blockage of the arteries increases. Vasoconstriction during smoking causes oxygen starvation – hypoxia. Those who smoke several cigarettes a day have a 2-fold increase in the risk of stroke and heart attack. And the nicotine contained in cigarettes accumulates and settles in the bronchi and lungs.

Excessive and frequent consumption of alcoholic beverages and beer can damage the muscles and blood vessels of the heart. There may be disturbances in the rhythm and work of the heart. In the future, cardiomyopathy and various irreversible disorders in the structure and functioning of the cardiovascular system may develop.

​

Rule 4. Learn to manage stress!

Stress and negative emotions negatively affect heart health. These phenomena can lead to an increase in blood pressure, increase the load on the heart muscle. It is impossible to avoid stress and negative emotions in everyday life, but learning to cope with them is quite possible.

It is necessary to learn how to rest properly. Healthy sleep lasts 7-8 hours. To improve sleep quality, try to go to bed and wake up at the same time, stop watching TV and scrolling through the social media feed before bed.

Regular medical examinations are also important for the early detection of heart problems.

The main ways to reduce the risk of heart disease should be controlled by YOU, not the doctor!

For the prevention of diseases of the cardiovascular system, you will not need special pills, but only a responsible attitude towards yourself and your body, incl. and to your heart.

​

According to the World Heart Federation, 80% of heart disease is preventable through a healthy lifestyle!

A healthy lifestyle becomes most effective if it is adopted by parents, if their behavior, culture of communication, nutrition, hygiene habits, adherence to physical culture will be the conditions of everyday life for the child.

How to keep your heart healthy

• Home
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• How to keep your heart healthy?

Content:

• How to protect the heart from disease: what you need to know about the risk group

• When to see a doctor

• How to save the heart and blood vessels: leaflet

Unfortunately, we often think about how to maintain a healthy heart after the onset of signs of cardiovascular disease. Although it is possible to protect yourself from CVD even with a hereditary predisposition, since most of the risk factors are manageable. Even if you are diagnosed with a heart disease, you can live a fairly long and fulfilling life with adequate treatment and prevention – only 25% of patients die suddenly, even before the onset of symptoms of CVD.

How to protect the heart from disease: what you need to know about the risk group

There are many ways to keep the heart healthy, and these methods are available to each of us. First you need to determine if you are at risk.

Even if you have never been bothered by signs of heart disease, it is worth being reasonably vigilant and getting an examination. People aged 18-39 years need to check the heart every 3 years, patients over 40 years of age are shown an annual diagnosis. Even such a simple and affordable method as electrocardiography helps to detect heart problems in time and take action. According to statistics, 50% of the adult population suffer from one or another CVD: arterial hypertension, coronary artery disease, heart failure, arrhythmias, etc. , sometimes without even knowing their diagnosis.

CVD risk factors:

• Age over 40 years (for men), over 50 years (for women).
• Burdened heredity (any CVD in the anamnesis of relatives).
• High levels of bad cholesterol.
• Increased blood pressure.
• Thyroid disease, diabetes.
• Obesity.
• Sedentary lifestyle.
• Smoking.
• Stress.

Scientists have done a lot of research to determine how certain factors affect the health of the heart and blood vessels. So, it was found that with physical inactivity, the fibers responsible for the work of the heart muscle and vascular walls atrophy. With any kind of stress, the production of adrenaline increases, namely, hormones cause the most severe symptoms of CVD – pain, heaviness in the chest, heart failure. Fortunately, the impact of stress on the body can be reduced through physical activity, walking, socializing and joyful emotions. It has been noted that with laughter, blood flow improves by 20-25%, as with physical exercise.

But even if you do not belong to the risk group and you have never been bothered by diseases of the cardiovascular system, this does not mean that CVD will never touch you. Over the years, the heart and blood vessels wear out in everyone, and the right lifestyle helps to maintain health.

When to see a doctor

Every person, especially middle-aged or elderly, at least once experienced discomfort in the region of the heart, especially against the background of fatigue, psycho-emotional overstrain, lack of sleep. A single symptom is not yet a reason to call an ambulance, but still a reason to at least undergo an ECG.

What signs may indicate CVD:

• weakness, dizziness, loss of consciousness, fatigue more than usual;
• clammy cold sweat;
• increased heart rate;
• unexplained anxiety, panic attacks;
• shortness of breath, cough;
• pain in chest, teeth, shoulder blade, shoulder;
• nausea.

These signs may indicate CVD, but are also characteristic of other diseases, so the diagnosis needs to be clarified. But there are so-called “red flags” – dangerous symptoms that cannot be ignored: these are acute chest pains with a clear localization (may indicate exertional angina, heart attack), facial distortion, motor disorders and slurred speech (observed with a stroke).

How to save your heart and blood vessels: a reminder

Prevention is the easiest way to keep your cardiovascular system healthy. At the same time, the preventive measures are quite simple:

• Make time for any physical activity: walk a few stops, walk up the stairs, not the elevator.
• Reduce stress: watch comedies, not dramas, limit the flow of negative news.
• Give up cigarettes.
• Get enough sleep.
• Diversify your diet: there must be vegetables, herbs, fish, whole grain products on the table. Calcium, magnesium, potassium, B vitamins are especially useful for the heart.