Heart health remains a massive problem in the US. According to health researchers from Maryland, heart disease accounted for 690,882 deaths in 2020, making it the leading cause of death in the country. With risk factors such as diabetes and obesity rampant among Americans, it's unsurprising that heart disease deaths have increased by 4.8% since 2012, with this issue only continuing to grow year by year.
Given these patterns in mortality, it's critical that you change your lifestyle. By adjusting your daily habits, from your diet to exercise, you can lower your risk for heart disease and improve your overall health. Listed below are some ways you can boost your heart health.
Engage in physical exercise
In most cases, exercise is a great medicine-free way to reduce the onset of heart disease. Not only does physical activity improve body and heart strength, but it's also capable of lowering risk factors, such as high blood pressure and high cholesterol. One low-barrier exercise the Canadian Journal of Cardiology suggests is yoga. Its studies show that incorporating yoga into your regimen can reduce systolic blood pressure by as much as 10mmHg— making it a viable option for many, especially hypertensive patients.
Have regular telehealth consultations
Some people with heart problems may have difficulty visiting medical professionals in person due to limited time or mobility. With telehealth, you don't have to sacrifice vital health visits without the hassle of travel. Licensed nurse practitioners in Ohio and other states in the US are experienced professionals who offer remote healthcare at almost any time of the day or week. They can provide high-quality care and treatment for different treatment areas, including common chronic conditions. Through these consultations, you can address any concerns you may have with new routines or medications, allowing you to make adjustments to improve your health.
Adjust your diet
A poor diet is often the foundation for heart disease. To eat healthier, it's crucial that you limit foods high in saturated fat and salt while eating nutrient-dense foods. One such food we recommend in our previous post on "6 Onion Health Benefits And Why Is Good To Eat It Every Day" is onions. This food contains the anti-inflammatory, antioxidant quercetin that may prevent heart disease risk factors like high blood pressure. A study of 70 overweight people found that consuming quercetin over six weeks lowered blood pressure by 3-6mmHg— showcasing the importance of eating heart-healthy food.
Minimize stress
Stress is not only a mental burden, but it can also negatively impact people physiologically. The American Heart Association on job burnout notes that these issues can directly lead to many health problems, including coronary heart disease, high cholesterol, and Type 2 diabetes. Furthermore, burnout can also encourage unhealthy behaviors like smoking and drinking more alcohol, which have biological consequences. To reduce the risk of heart disease, you must find ways to deal with stress. Instead of toughing it out and worsening the situation, consult with professional therapists and look for support groups. By finding ways for self-care, you can relax and ease stress.
Get enough sleep
Like stress, sleep is intertwined with many other factors affecting heart health. Research shows that people with poor sleep are more likely to develop high blood pressure and elevated cholesterol. Sleep can also impact our food choices; being poorly rested can increase cravings for foods high in saturated and sugar, which are less than heart-healthy and can also ruin sleep patterns. Breaking this unhealthy cycle entails adopting good sleep habits, such as avoiding caffeine and alcohol a few hours before or banning electronic devices that can interfere with sleep. By building healthy habits over time, you can reduce your risk and improve your heart health.
