Protect and strengthen your ticker with these simple lifestyle changes!
Start Moving
Engaging in at least 150 minutes of moderate-intensity activity or at least 75 minutes of vigorous-intensity activity per week may reduce the risk of death from cardiovascular disease. The American Heart Association recommends combining aerobic exercise (jogging, swimming, hiking) with resistance training, such as moderate weightlifting.
Drink Up
Recent studies show that staying hydrated may help reduce long-term risks for heart disease. “Aim to drink 64 ounces of water per day,” says Dr. Subir Bipin Shah, a cardiologist at Loyola Medicine. “That’s eight cups of water or a little more than three 20-ounce containers of water. In addition, limit how much caffeine you drink on a daily basis.”
Eat Better
Focus on fruits, vegetables, whole grains and lean proteins such as legumes, fish and nuts. “Many vegetables and fruit are particularly rich in vitamin C and in beta-carotene, which is a form of vitamin A,” notes the Heart and Stroke Foundation of Canada. “These work as antioxidants in your body, helping to prevent atherosclerosis by reducing the buildup of plaque from cholesterol in the arteries.”
Keep Calm
Stress can lead to high blood pressure, and “a heart muscle ground down from too much wear and tear is less able to pump blood to the brain, pumping up the vascular dementia,” says Dr. Frank Lipman, founder of NYC’s Eleven Eleven Wellness Center. To keep your heart and brain healthy, try meditation, yoga or tai chi.
See Your Doctor
Make a habit of visiting your primary care physician for a yearly physical and lab work. If heart problems run in your family, be sure to mention it — or see a cardiologist!
