GetHealthAccess.com | 4 Things You Can Do to Keep Your Heart Healthy | Heart disease is the leading cause of death in the United States. It kills more people each year than all types of cancers combined. And heart disease doesn’t just affect adults—it starts early and often does irreparable damage to children.
The heart pumps blood to every part of your body, which means nothing else will be either if it isn’t healthy. Here are four things you can do to keep your heart healthy.
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Take a Cardio Class
The heart needs to work hard, which is why people who are at risk of heart disease need to get a moderate workout. The American Heart Association recommends that adults do 150 minutes per week of aerobic activity like brisk walking, running, biking, or swimming.
If you’re new to exercise, try taking an introductory cardio class first. The instructor can show you how to do these exercises correctly.
Learn more about keeping your heart healthy through physical activity.
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Avoid Eating Too Much Sugar
Sugar can be heart-healthy, but only in moderation. Sugars are added to most foods these days, and it’s easy to end up eating too much of them without even realizing it.
The average American consumes about 17 teaspoons of sugar each day. That’s about triple the recommended daily allowance for women, which is currently six teaspoons per day or nine for men.
A heart-healthy diet includes:
- Limiting the amount of sugars that you eat
- Reducing your intake of processed grains and refined carbohydrates by choosing whole grain products instead
- Ditching trans fats
These healthy lifestyle points will not only help with heart-healthy living, but they’ll also make you healthier overall.
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Drink Water
Water is heart-healthy because it helps you feel full, which can help prevent overeating. Water also flushes toxic substances from your body so that they don’t build up in the heart.
Eight glasses of water per day are recommended for most adults. However, some people need more than others.
Lastly, make sure that any caffeinated beverages like coffee are consumed in moderation (no more than two cups a day) since too many stimulants negatively affect heart health.
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Cardiac Care: Get Enough Sleep
Sleep is heart-healthy because it gives your heart a break from the stress of pumping blood all day. But not just any sleep will do.
The American Academy of Sleep Medicine recommends that adults get between seven and nine hours per night for optimal cardiac health. This applies particularly if you’re under 45 years old or have cardiovascular disease risk factors like high cholesterol levels.
Also, when you don’t get enough sleep, your body secretes more cortisol to try to help keep you alert during the day (this can lead to weight gain). And in general, lack of proper rest leads to higher rates of heart-related death due to stroke and other conditions related to heart rhythm disturbances such as atrial fibrillation and cardiac arrhythmias.
Keep Your Heart Healthy
It’s important to keep your heart healthy, not only because it will help you feel better but also because a healthier heart means a longer life. Your heart is the most powerful muscle in your body, and keeping it strong isn’t just good for you—it’s good for everyone around you.
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