Did you know that almost 1 in 2 adults experiences high blood pressure? Cardiovascular disease remains the leading cause of death amongst both men and women, so your heart should be a preeminent health concern. If you are neglecting the health of your heart, you’re opening up the door for grave health issues down the road. Here are a handful of tips for you to keep in the back of your head to avoid bad news at the cardiologist’s office. Read below to help get control over your heart health!
1. Reconsider your diet
While it’s a fairly obvious step, changing your diet can be easier said than done. Start first thing in the morning with a healthy, balanced breakfast. Enjoy a serving of fruit alongside an egg and a serving of whole grains, such as whole-wheat bread or oatmeal. For lunch, whip yourself up a salad or a small turkey sandwich with some sautéed vegetables. For dinner, barring any dietary restrictions, consider eating seafood instead of red meat once or twice a week. Later, snack on a handful of nuts, with a bit of dark chocolate for some sweetness. Keep the sugars and excesive carbohydrates down. Being mindful of what you put into your body will benefit you greatly and can result in significant weight loss as well.
2. Learn your history
Another important step is to research your family history. Does a parent or grandparent have a history of high blood pressure? Heart disease? Any other sort of heart-related ailment? All of this is important to know, and even more important to talk about with your doctor. Your primary care physician can go through the proper steps with you to walk you down the right path toward better heart health.
3. Exercise! Exercise! Exercise!
This one is a no-brainer! Exercise at regular intervals is extremely important for hearth health. Even something as simple as a short, 20-minute walk can be enough to get the blood flowing. At least 150 minutes of moderate intensity exercise a week is recommended, on top of muscle exercises for 2-3 days a week.
Keep heart health in mind and be a better friend to yourself! Keeping your heart health in check can help prevent conditions such as type 2 diabetes, certain forms of cancer and cardiac arrest, just to name a few. Your heart is what keeps you going, be sure to keep it going!
Dr. Barbara R. Edwards, a Princeton MD is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.