How to Keep Your Heart Healthy
Happy American Heart Month and welcome to our blog!
Every month we’re sharing tips on how to keep yourself healthy so let us know in the comments below what you’d like to learn more about.
February is Heart Month so we’re sharing seven ways you can keep your heart healthy and heart disease at bay.
Types of heart disease
Heart disease is the leading cause of death in the United States. While there are several types of heart disease (such as heart defects you’re born with or arrhythmias), coronary artery disease is what most are referring to when they say heart disease.
Coronary artery disease is the leading cause of heart attacks in the U.S. and is caused when a blockage occurs in an artery due to buildup of plaque in the arteries from cholesterol and other substances. The buildup of plaque in the arteries is a condition called atherosclerosis.
How to lower your risk for heart disease
While genetics play a role, there are many lifestyle factors you have control over to decrease your risk of coronary artery disease.
1. Don’t Smoke
Smoking damages your blood vessels and reduces oxygen in your blood forcing your heart to work harder. It’s not too late to quit. According to the Mayo Clinic, “After a year without cigarettes, your risk of heart disease drops to about half that of a smoker.”
2. Keep cholesterol levels healthy
There are two types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is the “bad” cholesterol and causes buildup of plaque in the arteries. Keep LDL less than 100 mg/dL by maintaining a healthy weight, eating adequate fiber, eating less saturated and trans fats, and incorporating plant stanols into your diet. HDL is the “good” cholesterol that helps remove plaque from your arteries. Men should aim to keep HDL 40 mg/dL or higher, while women should aim for 50 mg/dL or higher. Exercise regularly and eat healthy fats like salmon and avocado to keep HDL high. Keep total cholesterol under 200 mg/dL.
3. Exercise regularly
You don’t have to go to the gym to get physical activity. Aim to walk 30 minutes per day five days per week and you can reap benefits. Add daily activity by parking your car further away, taking the stairs, and taking a walk at lunchtime.
4. Keep blood pressure healthy
Also called hypertension, high blood pressure puts a strain on your blood vessels and heart, making them have to work harder and increasing risk of heart disease. But, high blood pressure doesn’t come with any symptoms, which is why it’s often referred to as the “silent killer.” Get your blood pressure checked regularly. You can check it at the doctor or most grocery stores and pharmacies now have a place to take your blood pressure yourself. A healthy reading is less than 120/80 mm Hg. Keep blood pressure healthy by limiting added salt in the diet and managing stress.
5. Eat heart-healthy foods
One of the biggest dietary changes you can make is to swap saturated and trans fats with poly- and monounsaturated fats - the type found in olive oil, salmon, albacore tuna, nuts and seeds, and avocado. Saturated and trans fats are found in red and processed meats, fast food, cheese, full-fat dairy products, and coconut. Eat these foods less often. Increase your fiber intake too. Soluble fiber, the type found in oatmeal and barley, helps lower LDL cholesterol. Add plant stanols to your diet, like the ones found in Benecol®. Two grams per day of plant stanols is proven to lower total and LDL cholesterol in as little as two weeks.
6. Maintain a healthy weight
You’ve probably heard this one before, but it’s worth repeating. Extra weight, especially in the belly, increases your risk of heart disease. Measure your waist with a tape measure. A healthy waist circumference is less than 40 inches for men and less than 35 inches for women. Fill half your plate with vegetables, eat adequate protein, and incorporate daily exercise to blast body fat.
7. Improve your sleep
Don’t underestimate the effect that lack of sleep has on your health. Not getting enough sleep is associated with an increased risk for chronic diseases. In addition, not sleeping enough throws your hunger and satiety hormones out of whack causing cravings for less healthy foods. Aim for 7-8 hours of sleep per night.
You don’t have to make all of these changes at once. Start small until something has become a habit. Walk 30 minutes per day, eat four tablespoons of Benecol per day, make ½ your plate vegetables at dinner, or eat red meat less than twice per week.
Written by Lainey Younkin, MS, RD, LDN, consulting dietitian at Benecol® USA.