These hacks are easy changes to make today — for better heart health tomorrow.
Heart disease is the leading cause of death across sexes, and its prevalence is high across the mid-South. Thankfully, lifestyle changes can reduce your risk. Changing your heart health for the better doesn’t take a lot of time, fancy exercise equipment or money. Try changing one thing at a time for a manageable approach. You’ll start to notice positive changes immediately, and you’ll enjoy the benefits for years to come.
1. Make a plan to quit smoking.
Within one year of quitting, your risk for coronary heart disease is about half that of a smoker’s. Read the CDC’s fact sheet about cessation for more information. Talk to your doctor about making a plan that’s right for you.
2. Avoid processed foods.
More than 70% of salt in the American diet comes from packaged or restaurant foods, according to the American Heart Association. Cut back to lower your risk for coronary heart disease, stroke and high blood pressure.
3. Take a walk.
Walking reduces your risk of heart disease and stroke while having many other positive impacts on your physical, mental and social health. Manage your weight, blood pressure and cholesterol, prevent type 2 diabetes and reduce your risk of cancer while improving your mood and sense of wellbeing.
4. Make mindful movement part of your routine.
Yoga, tai chi and stretching are great ways to relax the body and mind while reducing the stress hormone, cortisol. Cortisol overload can lead to weight gain, high blood pressure and heart disease. Find what works for you and make it a regular part of your day.
5. Immerse yourself in your favorite hobby.
Try reading, gardening, knitting, restoring old furniture or testing out a new, healthy recipe. Doing something you love can take your mind off daily stressors and help reduce stress.
6. Cook at home.
Prepare healthy lunches to take to work. Not only does this save money, but people who cook at home rather than eating out also consume less sugar and fewer carbs and calories.
7. Head to a park.
Take a walk, jog or bike ride instead of binging on Netflix shows. For adults, the American Heart Association recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. Worried about that first step? Here are four simple strategies to get started.
8. Get a physical.
Find out your cholesterol levels, blood pressure, etc. Knowing where you stand on these will help you set wellness goals.
The Vanderbilt Heart team treats patients with all kinds of cardiovascular disease, including very complex cases, offering a wide range of services in many locations. Learn more here.
