Keeping your heart healthy is essential to living a long and happy life. By incorporating these 10 healthy heart tips into your lifestyle, you can ensure long-term cardiovascular health enabling you to remain strong and active for many years.

Stress can have a disastrous impact on our bodies, and the heart is at particular risk.  When under duress, blood pressure increases and your core works harder to pump blood throughout your body.  This causes immune system weakness making us more vulnerable to illnesses and accidents.  Stress can also trigger you to consume unhealthy comfort foods. Eating too much can result in weight gain that increases the risk of developing cardiovascular disease.  To keep a healthy weight, stay nourished with essential nutrients that can reduce the risk of chronic illnesses.  When preparing meals or snacks, aim for a balance between all food groups and opt for healthier fats like olive oil instead of butter.

Furthermore, experiment with different foods and try healthier cooking methods such as baking or steaming.  Try incorporating different flavor combinations to make eating healthier more appealing.

Your body needs different nutrients from a variety of food groups every day. These food groups include:

• Grains
• Vegetables
• Fruits
• Meat and beans
• Milk
• Whole grains (Grains are the seeds of plants that are harvested for food.  Examples of grains include wheat, oats, rice, and corn)

Eating foods rich in omega-3 fatty acids has been linked to several benefits for a healthy heart.
These foods include:

• Fatty fish such as salmon, tuna, and mackerel
• Flaxseeds
• Walnuts
• Canola oil

Choose healthy fats.
Foods that contain omega-3 fatty acids are an excellent choice for heart health.  But not all fats are created equal.  Some fats, like saturated and trans fats, can harm your health.

Dedicating yourself to a regular exercise routine is paramount for your overall health.  Not only will it help you maintain your physical well-being, but exercising regularly can significantly reduce stress and improve mental stability.  Weekly physical activity has been scientifically proven to lower your odds of developing serious diseases such as diabetes or heart disease while simultaneously controlling existing conditions.  Incorporating physical exercise into your daily routine is essential for developing strength, boosting energy levels and achieving optimum health.  You don’t need to join an expensive gym or participate in intimidating sports. Walking or cycling can do wonders for your weight management and overall well-being.

Smoking and inhaling secondhand smoke can have devastating impacts on your health. Exposure to toxic fumes emitted by cigarettes or cigars is not safe and can lead to lung disease, heart disease and other ailments. Protecting children and expectant mothers from smoke should be a top priority especially considering their heightened susceptibility to respiratory infections, ear pain, and asthma attacks.  Not only can smoking take a toll on your health, but it also causes premature wrinkles, yellow teeth and bad breath. It is physically and financially advisable to avoid smoking and secondhand smoke.

Monitoring your blood pressure is essential for optimal health.  To ensure accurate readings, you’ll need a sphygmomanometer (blood pressure cuff) and stethoscope.  Before measuring your vitals, be sure you’re seated upright with the back of your chair against the wall and have taken five minutes or more to relax.  Loosely secure the cuff around your upper arm. Use the stethoscope to listen to your heart. Inflate the cuff and slowly release the air, recording your readings.  Repeat this process multiple times to obtain an accurate reading. If the reading is higher than normal, contact your doctor immediately. 

It is essential to manage your cholesterol levels.  High cholesterol can trigger high blood pressure and other severe medical issues such as heart disease, stroke or even death.  There are steps you can take to ensure your cholesterol stays at healthy numbers.  Lower the risk of cardiovascular problems by eating healthy (low saturated fat and no extra cholesterol), exercising frequently and staying physically fit. These factors all play a critical role in controlling one’s lipid quantities.  Adhering to your doctor’s advice and taking prescribed medications and supplements as recommended can help maintain healthily cholesterol levels. These tips can help minimize the chances of experiencing health issues associated with elevated cholesterol.

Achieving and sustaining an optimum weight is essential to keeping your body fit and healthy.  Not only can it help protect against serious illnesses such as diabetes and heart disease, but it also gives you energy and helps elevate your self-esteem.  Eating nutritious foods regularly, exercising consistently, getting enough sleep and managing stress are all vital aspects of maintaining a healthy weight.  Plenty of resources are available to help you make lifestyle changes that will support you in achieving a healthy weight.  You can reach your desired weight with hard work and determination.  Keeping your weight in check will reduce the danger of cardiovascular disease, coronary heart issues, stroke, heart attack, and several other long-term problems.  Maintaining a healthy weight will help you live a longer, healthier life with fewer health risks.

Basic tips to maintain a healthy weight include eating less and exercising regularly.  Strive for a diet abundant in nutrient-rich foods such as fruits and vegetables, lean proteins, dairy products (such as milk, yogurt, and cheese) and whole grains. Be sure your diet is low in saturated fats, trans fat and cholesterol.

Taking control of your stress levels is easier than it may seem.

• Carve out some daily “me time” that you can use to relax and re-center.  Some suggestions are reading a book, soaking in the tub or going for a walk.  Finding an activity that resonates with you is essential when managing stress.
• Exercise is a key component of managing stress. Physical activity helps release endorphins which have mood-enhancing effects.
• Prioritize getting enough sleep every night
• Eeating a balance, nutritious diet.

These tips will empower you both physically and mentally while reducing stress.

Talking to a therapist may benefit your mental health if you’re struggling with depression.  A psychologist can help you identify the root cause of your depression, provide better ways to cope and recommend medication if deemed necessary.  However, if confiding in someone makes you feel uneasy, joining a support group might be more suitable for you.  These communities offer an open space where people who experience similar struggles come together, share their stories and gain strength from each other’s journey toward recovery.

Limiting the amount of alcohol you consume is also essential to maintaining physical and mental well-being. Overindulging can lead to specific long-term health problems like cancer, liver or kidney damage, depression, anxiety issues and an increased risk of accidents.  Controlling your intake will decrease the severity of these risks.  Restricting how much alcohol you consume, drinking slowly, and having a non-alcoholic drink between drinks can help keep your consumption under control.  Establishing a budget for alcoholic beverages is another excellent way to prevent yourself from overindulging.  Limiting the amount of alcohol in your diet is essential for maintaining good health.

Establishing a regular sleep schedule is critical for preserving your physical and mental health.  Failure to get enough rest can adversely affect you in multiple ways including the risk of becoming overweight, developing heart disease or diabetes, feeling anxious, having difficulty thinking clearly or remembering things quickly, and catching colds or viruses.

Some tips to help enhance your sleep including: following a consistent bedtime and wake-up routine, abstaining from caffeine or alcohol in the evenings, eating lighter meals two hours before retiring for the night, and devoting time to relaxation activities.

The National Sleep Foundation suggests that adults regularly receive at least seven hours of quality rest each evening.  Sleep is a fundamental part of your health and improving its quality can bring countless benefits.  Proper rest will bolster exercise performance, brain function, weight control, mood, and stress levels, and make vaccines more effective.  Contact your doctor if you have trouble sleeping or chronic fatigue. Your doctor can help determine if you need different sleep routines or medicines to treat any underlying disorders.

Stress management is key to good physical and mental well-being. Relaxation techniques are an effective way to lower your stress.  By frequently engaging in such methods, stress levels will be reduced substantially while confidence can be improved.  These methods will help improve sleep quality, focus level and mood stability. It will also help with pain and muscle tension reduction and help lower blood pressure.  Several approaches are available including deep breathing exercises, progressive muscle relaxation methods such as autogenic relaxation or guided imagery, and self-hypnosis.  Maximize your benefits by dedicating 20 minutes daily to a technique that fits your lifestyle.  Incorporate relaxation methods alongside positive coping strategies like thinking positively, problem-solving and physical activity to further alleviate stress and promote well-being.

We encourage you to incorporate these healthy heart tips into your lifestyle to improve your cardiovascular health. A nutritious diet combined with regular exercise can make a tremendous impact on your overall cardiovascular health.  However, you must seek medical advice before making drastic changes in your lifestyle. Taking steps to strengthen and support your heart will pay off over time.

If you or a loved one is in need of hospice services, or if you have any questions please contact Smoky Mountain Home Health and Hospice or call (423) 623-0233.