Healthy Heart, Happy Life

8 Ways to Boost Your Heart Health

The human heart is an amazing thing. On an average day, your heart beats about 100,000 times. That adds up to 35 million beats per year and somewhere around 2.5 billion beats in the average lifetime.

Every one of those billions of beats ensures all the organs and systems in your body get the oxygen and nutrients they need to function. Every hour of every day, your heart is working hard to keep you well. Which begs the question: what are you doing to keep your heart well?

Small changes can make a big difference. Heart disease is the leading cause of death for both men and women in the United States. But, according to Dr. Scott Rogge, Medical Director of SVMC Cardiology, “There’s actually a lot you can do to lower your odds of getting heart disease. Even a few small changes can improve your health and, possibly, save your life.”

1. Quit smoking. If you smoke, quit. Smokers are more than twice as likely to have a heart attack as non-smokers, and more likely to die if they have a heart attack.
2. Take control of your blood pressure. Hypertension, or high blood pressure, is the most common heart disease risk factor. More than 50 million Americans have it. While some people require medication to control their blood pressure, others can lower their numbers (and risk of heart disease) through exercise and diet.
3. Get to a healthy weight. The more weight you carry, the harder your heart has to work. Losing extra weight lightens the load on your heart and can help you lower your blood pressure.
4. Stay on top of diabetes. People with diabetes are twice as likely to have heart disease or a stroke—and at a younger age—than those without diabetes. In addition, the longer you have diabetes, the more likely you are to develop heart disease. If you have diabetes, follow your doctor’s advice for controlling your condition.
5. Rein in your rage. Studies have shown that people who are angry more frequently and more intensely are at higher risk for heart disease and heart attacks. If you have trouble managing stress and anger, talk with your healthcare provider about strategies for controlling your emotions and your risks.
6. Get moving. As a muscle, your heart needs exercise to stay strong and perform well. Remember, it beats 2.5 billion times each lifetime. A lack of exercise can weaken the heart and lead to heart disease. The American Heart Association recommends 30 minutes of physical activity 5 days a week. To improve heart health and reduce heart disease risk. Check with your doctor before starting a new exercise program, especially if you are not active now.
7. Eat for heart health. Food is fuel for your body and heart. Certain foods can keep your body running smoothly, while others can literally gum up the works. A diet of nutrient-rich foods, such as fruits and veggies, whole grains, lean poultry and fish, can help keep your heart performing at its best.
8. Check your cholesterol regularly. Keep your cholesterol numbers in the optimal range and discuss with your provider if medication is appropriate.