Sometimes you just need a little motivation to be proactive and improve your heart health. Here are some tips per risk factor to help you move forward.
These lifestyle changes can help lower your risk for heart disease or keep it from getting worse:[3]
- Follow a healthy diet: Eat more fresh fruits and vegetables, lean protein, and whole grains.
- Aim for a healthy weight. If you’re overweight, losing even a modest amount of weight can lower your triglycerides and blood sugar.
Preventing and managing long-term stress can lower your risk for other conditions — like heart disease, high blood pressure.[4]
This calming breathing technique for stress, anxiety and panic takes just a few minutes and can be done anywhere.[5]
- Let your breath flow as deep down into your belly as is comfortable, without forcing it.
- Try breathing in through your nose and out through your mouth.
- Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first.
- Then, without pausing or holding your breath, let it flow out gently, counting from 1 to 5 again, if you find this helpful.
- Keep doing this for 3 to 5 minutes.
Also, things to consider in reducing stress:
Shallow, upper chest breathing is part of the typical stress response. The stress response can be reduced by consciously breathing using the diaphragm.[6] Abdominal breathing helps to control the nervous system and encourages the body to relax, bringing about a range of health benefits.[6]
Relaxation techniques are a great way to help with stress management. Progressive muscle relaxation. In this relaxation technique, you focus on slowly tensing and then relaxing each muscle group.[7]
You can take steps to lower your risk for heart disease by changing the factors you can control, such as: High blood pressure.[8]
Regular exercise, a healthy diet are a good place to start on the road to a healthy heart. Also Quitting smoking is also essential. [9]
How to improve heart health with exercise, diet and more:
Take it one step at a time
Diet, exercise, and stress reduction are excellent places to start.[9] But don’t feel like you have to tackle it all at the same time.
Conquer one thing - like eating healthier foods - then make your next move.
A heart-healthy lifestyle can reduce all of the modifiable risk factors for heart disease, heart attack. [10]
(Be sure to talk to your doctor before beginning an exercise routine.)
Be realistic
Aim for a healthy weight: Fad diets and supplements are not the answer, good nutrition, controlling calorie intake and physical activity are the only way to maintain a healthy weight.[10]
To lose weight, you must use up more calories than you take in. You need to reduce your caloric intake by 500 - 1000 calories per day to lose about 1 pound per week. [11]
Do what works for you and stick with it!
Plan ahead
A heart-healthy diet and lifestyle doesn’t mean you can’t have fun. You can - and should - go out to dinner, attend parties, and take vacations. Just do a little planning ahead.
Digital technology is transforming the way you can manage and improve your health. Almost every day, new health-focused apps are becoming available. Please consult your physician or pharmacist to assess your case and provide you with the proper medical advice for suitable prevention and therapeutic options.
Build a support team
Don’t feel like you have to go it alone. Build a support team of friends, family members and co-workers - they can give you the boost you need to keep going.
Apps and other digital tools are effective ways to sharing your goals, getting advice and support, or simply engaging with other like-minded people for extra motivation.