6 Heart Disease Prevention Tips

February is all about the heart–in more ways than one. As we enjoy a celebration of love for Valentine’s Day, it is also American Heart Health Month. Heart Disease is a leading cause of death in the United States, and this month is a time to raise awareness in our community.

While you can’t control certain risk factors such as your age, ethnicity or family history, there are still many steps you can take to prevent heart disease.

Don’t smoke, chew tobacco, or hang around smoke.
Exposure to tobacco and smoke is a significant risk factor that can be avoided. There is no amount of smoking that is safe, if you want to reduce your risk of heart disease, and that includes second-hand smoke, too. Also, the more exposure you have, the greater your risk. If you currently use tobacco, now is the time to quit.

Aim to exercise 150 minutes weekly.
The Department of Health and Human Services recommends 150 minutes a week of moderate aerobic activity, 75 minutes a week of vigorous aerobic activity, or a combination of the two. The physical activity will help control your weight and reduce your risks for conditions that strain your heart, like high blood pressure, high cholesterol and diabetes.

Maintain a heart-healthy diet.
Consider moving to the DASH eating plan for hypertension or the Mediterranean diet to better protect your heart. Diets rich in fruits, vegetables and whole grains, with beans, low-fat dairy products, lean meats, and fish all make a heart-healthy plan. Also limit salt, sugar, saturated fat in your diet, and be sure to avoid trans fats.

Limit your alcohol consumption.
Moderate alcohol consumption can offer heart protection, but that means 1 drink a day healthy women and up to two drinks a day for men. One drink equals 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof distilled spirits.

Keep a healthy weight.
Overweight and obesity increases the risk of heart disease. Excess weight leads to conditions such as high blood pressure, high cholesterol, metabolic syndrome and diabetes. Remember that even a 3 to 5 percent reduction in weight can help decrease your triglycerides and blood sugar, and reduce your risk of diabetes.

Sleep well each night.
Most adults should aim for 7 to 9 hours of sleep every night. Those who get too little sleep are at risk of obesity, high blood pressure, heart attack, diabetes and depression. If you have trouble getting enough sleep, create a sleep schedule and stick to it. If you get enough sleep, but still feel tired during the day, talk to your doctor about being evaluated for sleep apnea.

This February, we want to help you learn how to better protect your heart. Stop by the pharmacy today, and visit our website to learn more about living your best life now!