Creating and Maintaining a Healthy Heart
February is American Heart Month. Cardiovascular diseases remain the leading cause of death in the world. More than 600,000 Americans die of heart disease each year. According to the Centers for Disease Control and Prevention (CDC), at least 200,000 of these deaths are preventable. Here are some tips to help you beat the odds. First, if you smoke, quit. According to the National Institutes for Health, doing so may reduce your risk by 50 percent. Here are a few more ways to help you reduce the risk:
Physical activity is one of the best ways to improve heart health. First, it strengthens the heart, making it easier to pump blood through the body with less strain. It also helps to maintain a healthy weight. This is important because obesity is one of the risk factors for heart disease. Exercise can also reduce cholesterol, another risk factor. The American Heart Association recommends that individuals perform at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise.
A healthy diet can go a long way in reducing your risk for heart disease. According to a study conducted by the American College of Cardiology, people who followed the Mediterranean diet were 47 percent less likely to develop heart disease. A Mediterranean diet focuses on eating fresh fruit and vegetables, whole grains, nuts, and fish and seafood instead of red and processed meats. This healthy diet also calls for using healthy fats like olive oil and herbs and spices instead of salt.
Get more sleep
Sleep deprivation can increase your risk of heart disease in a number of ways. First, it can lead to weight gain. A lack of sleep can hinder the ability of the frontal lobe of your brain – which governs decision-making and impulse control – to perform at its best. Additionally, when you’re tired, the brain starts seeking out something to make it feel better, making it harder to resist food cravings. Also, a South Korean study discovered that adults who sleep five or fewer hours a day have 50 percent more calcium in their coronary arteries than those who slept seven hours a day. Calcium buildup is a warning sign for potential heart disease.
Encourage less stress
According to Harvard Health Publications, constant stress can increase risk factors such as high blood pressure and the formation of arterial plaque that can force the heart to work harder to pump blood throughout the body. Stress can also lead to overeating, smoking and other habits that increase your risk factors.
Keep a positive attitude
A study conducted by the University of California, San Diego showed that heart patients who had higher levels of gratitude had better moods, higher quality sleep, less fatigue and less inflammation, a symptom that worsens with the progression of heart disease. Paul Mills, professor of family medicine and public health at the University of California, San Diego, who led the study, concluded that “it seems that a more grateful heart is indeed a more healthy heart.”
Additionally, the Harvard School of Public Health discovered that people who express optimism and who generally exude positive psychological well-being have a reduced risk of cardiovascular disease.