Women’s Health Magazine has a great article on tips for a healthier heart. At my work (a hospital) we recently celebrated ‘Wear Red for Women’s Health’ this past Friday, so I thought this article would be good to print out and hang up in my office, and share with all of you! Here are the five tips you can do to avoid heart problems:
- Eat More Plants and Fish. Colorful foods (think berries and spinach) are filled with heart healthy antioxidants that can reduce the risk of heart disease. The antioxidants work to keep plaque from building up on the arteries, keeping the vessels clear and healthy. Fruits and vegetables also give the body plenty of potassium, helping to regulate the blood pressure. Fatty fish such as salmon or sardines is a great way to get the omega-3 fatty acids, which also reduce the risk of heart disease by decreasing your blood pressure and triglycerides.
2. Cut the Fat. Butter, meat, and whole dairy products often contain high levels of saturated fats, which is bad for the heart. You want to keep your saturated fat level to about 7 percent of your daily calories and try to eliminate trans fats from your diet. Trans fats can do a double whammy- increasing the level of bad cholesterol and lowering the level of good cholesterol. WHM recommends keeping trans fats in your diet down to 1 percent of your daily calories- and the common foods that these are found in is margarine, oils, fried foods, and pastries.
3. Know Your Risk. We all know that prevention is key, and this relates to all aspects of your health. Don’t be afraid to ask your doctor to run some tests on you to check out your levels of cholesterol, blood sugar, and other tests that could reveal potential health problems. Be especially aware if there is history of health problems in your family, such as diabetes or heart attacks.
4. Move Your Feet. Working out and utilizing cardio routines is a great way to protect your heart. Even just walking 30 minutes a day can improve heart strength and lower bad cholesterol levels.
5. Stop Smoking. We are all aware that smoking can introduce many health problems in the system, so it’s time to quit! WHM reports that smokers are up to four times more likely to develop coronary heart disease than those who don’t smoke. Tobacco can narrow arteries, raise blood pressure, and thicken blood- all which can lead to clogged arteries and heart attacks. And- it reeks!
All these tips can be life-savers, so be sure to start implementing them into your daily routine. Be sure to check out Women’s Health Magazine online for the full article and other great heart healthy ideas!
Photo Credit: Women’s Health Magazine
