Here’s a question: How old is your heart? That seems like an easy question to answer: It’s as old as you are! But when it comes to the health of your heart, the answer might not be so simple.
Risk factors for heart disease may take a toll on your heart over time — making it “older” than you are. Making heart–healthy changes now may help undo some of that damage — and help turn back the clock on your heart health.
1. If you smoke or use tobacco, quit. This is a tough one. But it’s doable! And it’s one of the best ways to lower your risk for heart disease. Make an appointment with your primary care physician (PCP). Ask about medicines and other strategies that may help you quit.
2. Enjoy heart–healthy foods. Fill your plate with fruits, veggies, and fiber-rich whole grains. Foods like fish, nuts, low-fat dairy products, skinless poultry, and lean meats may also be on the menu. Cut back on foods that are high in sodium, saturated fat, and trans fats. Make a meal plan for this week. It’s easier to make better choices when you have heart–healthy ingredients on hand — and a plan to use them.
3. Keep moving. Regular exercise boosts your heart’s fitness and health. Most healthy adults should aim for at least 2.5 hours of moderate-intensity aerobic activity a week. Add strength exercises on two or more days a week. Does that sound like too much for your busy schedule? Think of short sessions. Break it up into blocks of at least 10 minutes — and squeeze them in when you can. Make an exercise appointment on your calendar or set a reminder on your smartphone. Then treat it like you would any other important meeting.
4. Manage high-risk conditions. Do you have high cholesterol, high blood pressure, or diabetes? If so, work with your doctor on a treatment plan. Make sure you take your medications as directed — and get the checkups recommended for you. If you sometimes forget your meds, try setting a daily alarm on your watch or smartphone. Or try a “days of the week” pillbox to help you remember.
5. Rethink your drink. Too much alcohol may raise blood pressure. So moderation is key.
6. Tame your tension. Long-term stress may damage your blood vessels. Stress may also affect your risk for heart disease and stroke by triggering unhealthy coping strategies. Write out a list of healthy coping strategies (ie. call someone you trust to vent, take a walk, do a yoga video, etc) and turn to it for coping ideas when you are feeling stressed.
7. Catch some ZZZ’s. Too little sleep may be tough on your ticker. Most adults should get seven to eight hours a night. Some people may need more. Trouble drifting off? Put away your digital devices well before you turn in. And do something relaxing instead — such as reading a book or taking a bath.
If making the heart–healthy lifestyle changes above seems overwhelming, keep this in mind: even minutes matter. So pick one change at a time — and start small. Over time, you can build on your success.