“Knowing the do’s and don’ts when it comes to promoting good heart health is critical to the well-being of any person,” said Dr. Jennifer Nguyen, a cardiologist at Kaiser Permanente Southern California. “Generally, there are a few steps one should take to prevent heart disease, including choices when it comes to lifestyle that impact one’s health.”
Dr. Nguyen offered the following advice to keep a healthy heart:
Eat right for your heart
Heart-healthy food like fruits, vegetables, healthy proteins (such as fish, beans, chicken, nuts and low-fat dairy) and whole grains will help keep your heart and blood vessels in good shape.
If you drink alcohol, drink it in moderation
Drinking too much alcohol can raise your total cholesterol levels and your blood pressure. Limit alcohol to no more than one drink a day for women, or two drinks a day for men. A drink equals:
• 12 ounces of beer
• 5 ounces of wine
• 1 ounce of liquor
Get your heart pumping
It is recommended that you engage in 150 minutes of exercise a week, or at least 30 minutes of moderate exercise on most days. If you can't do all 30 minutes at once, do 10 minutes at a time. Brisk walking, swimming or cycling are especially good for the heart, but choose any activity you enjoy. Start at your comfort level and build up gradually. If you have heart disease, check with your doctor before starting a new exercise program.
Maintain healthy weight
Lowering your weight by just 10 percent can make a significant difference in reducing your risk of heart disease. If you need to lose weight, learn ways to change your eating habits and be more physically active.
De-stress your life
Stress, anger, anxiety and depression may keep your blood pressure high and increase your risk of heart attack, stroke and other illnesses.
If you smoke, now’s the time to quit
Smoking is bad for your health and is a leading cause of heart disease and death. It’s never too late to quit!