Top 6 tips for maintaining a healthy heart and preventing heart disease

Maintaining a healthy heart

The health of your heart, one of the most vital organs in the human body, should be considered a top priority when looking at the full picture of your overall health. Your heart has several major responsibilities your body depends on for all essential functions, including pumping blood and oxygen. Maintaining a healthy heart is key for preventing heart disease, also called cardiovascular disease, which is currently the leading cause of death for men and women in the United States. 

Heart disease causes disorders of the heart that affect its ability to function and impairs its internal structures, including blood vessels, arteries and valves. Common heart diseases include high blood pressure, coronary artery disease and arrhythmia, or irregular beating, which can lead to heart attacks, strokes, heart failure or cardiac arrest when not properly managed or treated. 

Heart-healthy living means understanding your risks, making healthy choices and taking steps to reduce your chance of developing heart disease. Read on for tips to achieve a heart-healthy lifestyle and improve your overall health and wellbeing in the process.  

How to keep your heart healthy

The good news is there are many ways to keep your heart healthy and reduce your risk for developing preventable heart diseases. Here are the top six recommended tips and lifestyle habits to follow for improving and maintaining your heart’s health.
 

1. Exercise regularly

Regular physical activity is essential for having a healthy heart and lowering your risk of heart disease. Aim for at least 30 minutes of moderate exercise, such as brisk walking, five days a week. You can also try incorporating strength training and stretching into your routine for added benefits. If you are not used to an active lifestyle, start slowly and gradually build on your exercise routine over time to reach your desired fitness goals. Even short sessions of physical activity are beneficial for your heart and overall health. Don’t forget to have fun and get creative with exercising, for example, invite a friend to go hiking, ride your bike down a peaceful, scenic path to a local park or try gardening in your yard. Making exercise activities enjoyable and unique to your personal interests will help you stay consistent and committed to making physical activity an essential part of your daily routine.

2. Eat a heart-healthy diet

A diet rich in fruits, vegetables, whole grains and lean proteins can help keep your heart healthy. Strive to limit your intake of unhealthy saturated and trans fats, sodium, added sugars and highly processed food. Try incorporating heart-healthy foods into your meals whenever possible, such as salmon, avocados and nuts. Eating a diet high in fiber also improves your health and lowers your chances of developing heart disease risk factors, like obesity, high blood pressure and inflammation. Fiber-rich foods include fruits, vegetables, beans, oats and flaxseed. Check out this article for additional information on eating for heart health. Gundersen registered dieticians and nutrition experts can also provide additional guidance and services to help you establish heart-healthy eating habits. 

3. Manage stress

Stress can have many negative impacts on your health in general, but it’s also known to increase your risk for heart disease by elevating your blood pressure and putting unhealthy strain on your body. Finding positive releases for pent-up mental and physical tension and managing your stress levels are key for good heart health. Options that are proven to reduce stress include exercising, learning relaxation techniques, practicing mindfulness and staying well-connected to a helpful support system in your life. It's also important to prioritize self-care when needed and make as much time as possible for activities that bring you joy.

Make sure you talk to your primary care provider immediately if your stress levels become too excessive to manage on your own or lead to serious mental health conditions, such as  depression or anxiety. There is no shame in needing to use professional resources, like Gundersen Behavioral Health, for coping with stress, especially if it becomes overwhelming or it interferes with your daily life. 

4. Get quality sleep

Getting consistent quality sleep is crucial for maintaining heart health, and you should be aiming to get seven to nine hours each night. If you struggle with sleeping, try establishing a relaxing bedtime routine and keeping your brain’s arousal to a minimum in the evening by avoiding bright screens before going to bed. Talk to your primary care provider if you suspect you may have a sleep disorder interfering with your ability to achieve restful sleep on your own. Poor sleep is a serious concern for heart health because it’s associated with other cardiovascular disease risk factors, such as a poor diet, obesity, diabetes, high blood pressure and inflammation in the body. 

5. Quit smoking and limit alcohol 

Smoking and excessive alcohol consumption are both risk factors for heart disease. The chemicals found in tobacco, like nicotine and arsenic, are known toxins that can cause severe damage to the heart. When you inhale cigarette smoke, you are simultaneously reducing your body’s oxygen intake and limiting the oxygen that reaches all vital organs, like the heart, brain and lungs. Similarly, drinking alcohol excessively can also cause damage to your heart and vital organs and accelerate your risk for heart disease. If you choose to drink alcohol, be sure to do so in moderation. This means limiting yourself to no more than one alcoholic drink per day for women and two per day for men, or even less if feasible. Quitting smoking and limiting alcohol are some of the best steps you can take for your heart health and wellbeing—and your body benefits almost immediately by making those changes.  

6. Have regular check-ups with your doctor

Regular check-ups with your primary care provider are important for maintaining heart health. Your doctor can monitor your blood pressure, cholesterol, weight and all wellness indicators to make the best recommendations for your heart health and lifestyle habits. High blood pressure is a common condition and a major risk factor for heart disease. Get your blood pressure checked often and work with your doctor to actively manage it if it is high. By exercising, having a healthy diet and adopting other positive habits, like managing stress and getting quality sleep, you can greatly improve your blood pressure and keep your numbers within a healthy range. Other important levels to monitor are cholesterol, blood sugar and body mass index (BMI), which collectively help your doctor thoroughly assess your heart disease risks and advise you accordingly. Your primary care doctor can also provide a referral to see Gundersen Cardiology for further evaluating if needed. 

By following these six tips, you can take control of your heart health and greatly reduce your risk of heart disease. Remember to always consult with your doctor regarding any concerns about your heart health and for an examination before making any significant changes to your lifestyle.

Where can I find more information about heart health?

Visit our website for more information about heart health, Cardiology services, support groups and more or connect with our Cardiology providers.