Improving cardiovascular wellness may be easier than you think. Take a step-by-step approach with simple and effective heart-healthy lifestyle tips from Union Health.
Heart-Healthy Lifestyle Tips to Try Today
Many factors can inspire us to improve our well-being — growing older, getting a check-up with your doctor, reading the latest medical report on the evening news. Those factors include:
- Fatigue
- Nausea
- Ongoing cough
- Shortness of breath
- Swelling in the ankles or feet
- Unusual changes in weight
These are all symptoms that could be early indicators of heart failure. If you feel called to overhaul your cardiovascular health, you may feel overwhelmed by the big-picture approach. Adapting a few heart-healthy lifestyle tips can have a transformative impact as you work to attain your goals.
Keys to Cardiovascular Wellness
Changing your habits to enhance heart health can be easier than you may think. According to the U.S. Department of Health and Human Services, following wise and simple steps to improve overall fitness can effectively reduce your risk of developing heart disease. These tips include:
- Choosing a nutrient-rich diet low in saturated fats. Summer is the prime time to make your menu more focused on fresh fruits and vegetables. Serve alongside protein-rich grilled fish and a slice of whole-grain bread for a light and satisfying meal.
- If you smoke, taking steps to quit and stay away from secondhand smoke. Educators with the Union Hospital Smoking Cessation Program are here to help!
- Incorporating physical activity into your routine. Every week, try to get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic exercise, as the America Heart Association recommends. Swim, dance, hike outside — whatever will keep you engaged and interested.
- Maintaining a healthy weight. While everyone is different, a body mass index (BMI) of 18.5 and 24.9 is ideal, according to the National Heart, Lung, and Blood Institute BMI calculator.
- Moderating your intake of alcohol if you choose to indulge. Aim for a maximum of one drink per day if you are a woman and two drinks per day if you are a man.
- Taking care to manage stress. When your body is in fight or flight mode for long periods, you are setting the stage for high blood pressure. Give yourself a break with things you enjoy. Talk with a loved one, take a long bath. Don't be afraid to say no when your schedule is too full.
The Power of Starting Small
While you may be tempted to go all-in as you overhaul your wellness routine, doing so can set the stage for discouragement. Instead, begin by sketching out a heart-healthy lifestyle plan with several actionable goals that you can build on. As you master each building block, you will gain confidence to stay motivated.