7 Ways to Boost Your Cardiovascular Health

Heart disease is the leading cause of death for both women and men in the United States. Many risk factors increase your risk, but fortunately, several can be changed with lifestyle modifications.

John Terzian, MD, FACC, and the team at Bridgewater Primary Care & Cardiology, LLC, help patients understand their risk of heart problems with comprehensive cardiac testing, but there are steps you can take, too. Here, learn seven things you can do, starting today, to improve your cardiovascular health.

1. Be more active

Exercise gives your heart a workout, too, strengthening your heart muscle so it can work more efficiently. Regular physical activity also helps lower your blood pressure and maintain a healthier cholesterol level, reducing strain on your heart. 

The American Heart Association (AHA) recommends 150 minutes of moderate-intensity aerobic activity every week, or about 30 minutes a day. If that’s too much, try dividing it into two 15-minute sessions, instead.

2. Fine-tune your diet

The foods you eat have a major influence on your cardiovascular health. Focus on whole foods, including fresh fruits and vegetables, whole grains, lean proteins, and low-fat dairy, along with healthy fats from olive oil, avocados, or oily fish. Avoid processed foods, foods high in sodium, and sugary foods and drinks, all of which can be bad for your heart and cause you to pack on unwanted pounds. 

3. Maintain a healthy weight

Extra pounds put additional strain on your heart, making it work harder. Being overweight is also associated with high blood pressure and high cholesterol, major risk factors for heart disease. Losing extra pounds isn’t easy, but even a modest amount of weight loss can help your heart and your overall health, too.

4. Quit smoking — and limit alcohol

Smoking affects the heart in several ways. First, chemicals in smoke damage blood vessels, increasing your risk of atherosclerosis (“hardening” of the arteries), heart attack, and other heart problems. Smoking also reduces oxygen levels in your blood, which means your heart may not receive the oxygen it needs to stay healthy and strong.

Like smoking, alcohol consumption raises blood pressure; in fact, just a single drink can cause your blood pressure to go up. If you choose to drink, the AHA says men should consume no more than two drinks per day, and women should stick to no more than one daily drink.

5. Learn how to manage stress

Stress isn’t just an emotional issue. It affects your physical health, too, including your heart health. Hormones released when you’re stressed elevate your blood pressure and promote unhealthy inflammation, often interfering with sleep and leading to unhealthy food choices and weight gain. Yoga, mindfulness techniques, and even breathing exercises are all great ways to reduce stress, and so is devoting time to a relaxing activity you enjoy. 

6. Catch those all-important Zs

Sleep is often overlooked when it comes to heart health and overall wellness, but its importance can’t be overstated. Poor quality sleep increases your blood pressure, leads to chronic inflammation, and increases your risk of weight problems, all of which can contribute to your risk of heart troubles. If you have trouble sleeping, the Sleep Foundation offers a few simple tips to help.

7. Schedule regular screenings

Having regular health screenings is one of the wisest steps you can take to monitor your heart health and your overall wellness, too. During your annual exam, be sure your doctor measures your blood pressure, records your weight, and performs blood tests to evaluate your blood sugar (glucose) and cholesterol levels. Other lab analyses, like thyroid testing, might be recommended, too.

Don’t leave your heart health to chance

Heart disease may be the leading cause of death, but it’s also largely preventable through simple lifestyle changes and regular medical evaluations, including cardiac testing. To learn how we can help you keep your heart healthy, request an appointment online or over the phone with the team at Bridgewater Primary Care & Cardiology in Bridgewater, Massachusetts, today.