You can improve your heart health and lower the risk of heart disease by creating a lifestyle that focuses on heart-healthy behaviors. This is the guiding principle behind a specialty of cardiological medicine known as preventative cardiology. These are the behaviors you should implement to improve heart health.
Work With A Preventative Cardiology Team
The first step in preventive cardiologyis to consult with a professional cardiologist. They will put together a team of medical professionals who will help you build an effective prevention plan that includes diet, exercise, mental health, and medical care. This team might include specialists like endocrinologists, dietitians, physical therapists, and psychologists.
Get Regular Screenings
High blood pressure and high cholesterol are two major indicators of potential damage to heart muscles and blood vessels. Create a screening schedule with your preventative cardiology team to test blood pressure and cholesterol levels on a regular basis. The required frequency of tests will depend on factors like your age and current heart health. Blood sugar levels should also be part of your regular screenings to test for Type 2 diabetes, as it is an indicator of heart disease.
Improve Your Diet and Excercise
Eating heart-healthy foods will lower your risk of heart issues by improving blood pressure and cholesterol. Eat vegetables and fruits, beans, lean proteins, whole grains, and foods that have healthy fats, such as fish, olive oil, and avocado. Try to avoid highly processed foods that contain refined carbohydrates, high sodium, sugar, and saturated fats like those found in red meat and trans fats like those found in fried foods and baked goods.
Chronic alcohol use may lead to high blood pressure. Having high blood pressure puts an excessive strain on your heart. It can also weaken your heart muscle and lead to irregular heartbeats called arrhythmias.
Physical exercise is known to help reduce your risk of heart problems. Experts suggest a minimum of 30 minutes of aerobic exercise at least five times a week. Good sources of aerobic exercise include running, walking, hiking, cycling, and swimming.
Don’t Smoke or Drink Excessively
Smoking causes damage to blood vessels and a buildup of plaque or fatty cells in your arteries. This is called atherosclerosis. This buildup reduces blood flow to your heart and other organs. Smoking also increases your risk for blood clots, another cause of reduced blood flow to the heart.
Chronic alcohol use may lead to high blood pressure. Having high blood pressure puts an excessive strain on your heart. It can also weaken your heart muscle and lead to irregular heartbeats called arrhythmias.
Manage Stress
High levels of stress could also increase your risk of elevated blood pressure and reduce oxygen flow to the heart. Having high amounts of stress may increase a person’s coping tendencies in unhealthy ways, such as unhealthy eating, overeating, smoking, and increased alcohol intake. Mindfulness practices such as therapy and meditation can help reduce stress.
Create A Customized Plan
Small improvements in lifestyle choices can result in drastic positive changes in heart health. A dietician helps you create a realistic eating plan that suits your budget and time constraints. Your cardiologist helps you understand the blood pressure and cholesterol levels you should aim for with your specific body requirements. Your psychologist will help you formulate a plan for mindfulness that works for your personality. Working together with your team, you may reduce your risk of heart problems.
