Heart health is the focus of University Hospital's Samaritan Medical Center. Heart health helps prevent disease and allows people to live longer. Here are 10 things you can do to ensure a happy and healthy heart.
1. Stop smoking
Quitting smoking is the best thing you can do for your heart and health. Smoking is the leading preventable cause of premature death in the United States. Smokers are more likely to develop a number of chronic diseases, including atherosclerosis and the buildup of cholesterol and other fats in the arteries. Smoking increases the risk of other diseases, such as chronic lung disease and cancer. If you would like help with smoking cessation, contact Amanda Myers at Samaria University Hospitals Medical Center at 419-207-2306.
2. Know your number
Maintaining a healthy weight, blood pressure and cholesterol play an important role in maintaining a healthy heart. There are standard guidelines for blood pressure and cholesterol, but ideal weight goals are individual for each person. Talk to your doctor about your goals for maintaining a healthy weight and blood pressure. To schedule an appointment with a primary care provider at UH Samaritan, call 419-207-2501.
3. Control your diabetes
Untreated diabetes can lead to heart disease, kidney failure, and many other complications. Diabetes can be easily detected with a simple blood test and can be managed in many ways under the care of a doctor. Talk to your doctor for more information.
4. Activate
The American Heart Association recommends five 30 minutes of exercise each week. The session does not have to be completed all at once, it is divided into three parts of 10 or 15 minutes throughout the day. Walking, running, cycling and swimming are great ways to exercise. Choosing to take the stairs and park farther away in the parking lot is a great way to get things done when you're short on time.
5. Build muscle and strength
Strength training is an important part of maintaining heart health by building muscle and burning fat. In addition, proper strength training can improve daily functional movement and reduce the likelihood of injury. The American Heart Association recommends moderate to vigorous intensity exercise two days a week.
6. Eat well
A healthy diet rich in heart nutrients and low in fat, cholesterol and sodium is essential for heart health. Salmon, walnuts, berries, and oats are just a few of the "superfoods" that can help reduce the risk of atherosclerosis. Dark chocolate is a great way to satisfy a sweet tooth (in moderation).
7. Waste reduction
It is also important to limit your intake of junk food that lacks nutrition. Added sugar, saturated fat and excess sodium can harm your heart and overall physical health. These types of foods can cause weight gain, increase blood pressure, and clog arteries, all of which are risk factors for heart disease.
8. Reduce stress
Stress increases cortisol, the "stress hormone," which leads to weight gain. Being overweight is a major risk factor for heart disease. Stress can lead to other bad habits that can make it difficult to stick to a heart health plan. Stress reduces overall happiness and can increase the risk of anxiety and depression. It is important to maintain balance in life to manage stress.
9. Get more sleep
Sleep restores the body, helps reduce stress and promotes overall happiness. It is recommended to sleep at least 7 hours every night. Maintaining good sleep habits helps you get enough sleep. Go to bed and wake up at the same time every day, this will create a healthy sleep pattern. Practice a calming and relaxing bedtime routine to help you sleep each night. Getting plenty of sunlight and physical activity during the day helps improve sleep quality.
10. Smile
A happy heart is a healthy heart. Make sure you make time for fun activities and hobbies. Doing things you enjoy not only improves heart health, but also relieves stress and improves your mood. All of these things can help maintain heart health.
If you think you may have heart disease or another heart-related problem, see a UHSMC cardiologist who can show you the right path to a healthy heart. Make an appointment with Dr. Hussain, Jane or Castro Dominguez or Nurse Kathy Evans by calling 419-289-9800.
Christina Vanderpool is an outreach, community outreach and development specialist at University Hospitals Samaritan Medical Center in Ashland.
This article originally appeared in the Ashland Times Gazette; Smile, sleep, reduce stress. the way to a happy and healthy heart