6 Simple Things You Can Do to Improve Your Heart Health
2/15/2023
Dr. Marcus Sublette, Aspirus Cardiologist
Heart disease is a
leading cause of death for both men and women in the United States with many
Americans having one or more contributing risk factors, according to the
Centers for Disease Control and Prevention (CDC). The good news is heart
disease is largely preventable. Better heart health is possible when you make a
commitment to change the things you can control.
“You can change your
risk. You can do a lot to improve your chances of not having a heart attack,”
says Marcus
Sublette, MD, Aspirus Interventional Cardiologist. “It’s never too late to
start making changes in your life to benefit yourself in the future.”
The CDC, American
Heart Association (AHA) and Academy of Nutrition and Dietetics (AND) offer 6
things that you can do right now to protect your future heart health:
Know Your Blood Pressure. Know your numbers and
what they mean. If high, lowering your blood pressure can greatly reduce your
risk for heart disease and stroke. A normal reading is under 120 systolic (top
number) and under 80 diastolic (bottom number).
Track your blood
pressure and discuss your readings with your health care provider.
Cut down on added sugar. A
study published in JAMA Internal Medicine determined that people who got 17
to 21 percent of calories from added sugar in their diet had a 38 percent
higher risk of dying from cardiovascular disease compared to those who consumed
8 percent of their calories from added sugar.
Eat less processed foods. It’s more than just
the salt you add to food, 44 percent of the sodium we eat comes from common
foods such as bread, cold cuts and cured meats, pizza, poultry, soups,
sandwiches, cheese, pasta dishes, and chips. A lower sodium intake can help
lower your blood pressure.
“The foods that are
considered ‘heart healthy’ are mainly from what would be considered the
Mediterranean Diet. That includes a diet high in polyunsaturated fats,
including olive oil, as well as mainly vegetable proteins, and high in
vegetables overall,” says Dr. Sublette.
Take your medicine. If you have been prescribed
medication to treat high cholesterol, high blood pressure, or diabetes, follow
your provider’s instructions carefully. Don’t stop taking your medication
without talking to your provider.
Get moving. Regular physical activity is
essential to having a healthy heart. Moderate-intensity exercise for 2 hours
and 30 minutes every week is a great way to lower your risk of heart disease.
Always check with your provider before starting a new exercise program.
Maintain a healthy weight. Being overweight or
obese can increase your risk for heart disease. A
Johns Hopkins study found that those who had a Body Mass Index (BMI) of 35
or higher developed the most heart failure. The more extra weight, the higher
the risk of heart disease.
Talk to your health
care provider to determine your risk for health disease and their
recommendations for additional changes you may benefit from.
To find an Aspirus
provider, visit www.aspirus.org/find-a-provider.
For information about cardiology services offered at Aspirus, visit www.aspirus.org/cardiology.
Share:
Back to all Posts
Popularity:
This record has been viewed 781 times.