America Heart Month: Let’s Take Up A Heart-Healthy Habit in 2022

AMERICAN HEART MONTH:

Let’s Take Up A Heart-Healthy Habit In 2022

American heart month is fast approaching and it reminds us of the need to take care of our heart and health. It is important to check the health habits that are hindering us from achieving improved heart health. Having a clear understanding of the risk factors for heart disease and how to lessen them will help people lead healthy lives. We are raising awareness on the significance of a healthy and strong heart and also encouraging healthy habits that help reduce the chances of heart disease.

The rate of heart disease is increasing in the U.S. and it doesn’t exclude anyone. So, it is important to make up a heart-healthy habits such as staying active, eating healthy, and watching our weight are all important parts of maintaining a healthy cardiovascular system. Pick a new heart-healthy habit like jogging or substituting sodas with water and try to stick to it for a whole month. Educating oneself about the risk factors for heart disease, ways to prevent them, and how to stay healthy is essential.

PRACTICE THESE HEALTH-HEALTHY HABITS IN 2022

• Make an effort to consume lean protein

We all know that fish and seafood are excellent sources of protein for your heart, and research suggests that reducing your intake of animal protein will significantly improve your heart health. In any case, avoiding processed meats in favor of plant protein, seafood, and lean meat cuts can help you maintain a healthy heart. Reduce cholesterol levels by eating a healthy diet:

Monitor your levels and consult with your doctor if lifestyle and dietary changes aren’t enough to bring them down to a safe level.

• Exercise

Speaking of getting into full swing, five or more times a week of aerobic exercise that boosts the heart rate above its normal rate for at least 15-20 minutes helps to keep the heart muscles fit and powerful. There are many low- and no-impact activities that

will strengthen your heart while reducing the chance of injury or aggravation of other health problems. While making sure you are exercising, keep tabs on your blood pressure and make sure it stays within the healthy range. Lose excess weight to improve your heart health.

• Quit Smoking

As the nicotine level drops, blood circulation improves within 30 minutes to two hours of quitting smoking. Within 12 hours, carbon monoxide levels in the blood drop, and oxygen levels rise. Within a year, the risk of a heart attack and heart disease is reduced to half that of a smoker. Within 15 years, the chance and danger of these and other heart problems are reduced to non-smoker levels.

• Limit Stress

Get enough sleep, about 8-10 hours per night. Interacting with people can also help you reduce stress, so don’t self-isolate. Allow yourself to relax because stress harms the heart. Giving yourself time to enjoy the things that relax you can make a significant impact, whether you have a pet who helps you relax or a walking path that helps you clear your thoughts. If you’re seeking a relaxing pastime to incorporate into your daily routine, try meditating.

These are effective heart-healthy habits you should keep to in 2022. However, be more practical by developing an achievable plan for improving your habits and adjusting your schedule so you can stick to your plan.

If you’re worried you might be at risk for heart disease, ask your doctor to perform a simple cholesterol test to let you know if you’re at risk and should make adjustments to your diet. Take an active role in reducing the risks for heart disease by being intentional about what you eat and managing your cholesterol and blood pressure.