Tips for a Healthy Heart
Heart attacks are the leading cause of death for men and women of nearly all racial and ethnic groups in the United States. Take care of your heart with these tips:
1. Eat Well
This includes eating lots of vegetables, healthy fats (such as nuts and olive oil), fiber, and lean proteins (including chicken, fish, turkey, low-fat milk and yogurt, tofu, and quinoa), and consuming alcohol in moderation (one drink or less a day).
2. Increase Activity
Park your car a block or more from where you are going and walk the rest of the way there, take the stairs instead of the elevator, and plan outside activities like hiking, walking, or biking. All activity counts, and the more you can increase it, the better your heart and overall health will be.
3. Stop Smoking
Look for classes online to help you quit.
4. Sleep Well
Getting a good night’s sleep is essential to your heart, mind, and body. Stop using screens before bedtime and establish a consistent bedtime routine.
5. Manage Weight
Extra weight can damage your heart. If you are overweight or obese, talk with your primary care provider about ways to reduce weight. Visit emersonweightloss.org to learn about surgical weight loss.
6. Control cholesterol
Regular exercise and a healthy diet are the best ways to reduce high cholesterol. Sometimes, a healthy lifestyle is not enough to reduce cholesterol. Talk with your primary care provider about medication to keep your cholesterol in check.
7. Manage blood pressure
Following the tips above can help reduce your blood pressure. Reducing sodium can help, too.
8. Know your blood sugar
Your primary care provider can test your blood sugar. If it is high, they will discuss lowering it through lifestyle changes, including exercise.
Regular visits with your primary care provider can help you get on track for heart health. Visit our Find a Doctor tool to search providers. Visit our Cardiac Rehabilitation page for information about heart health, including a Heart Disease and Diabetes Prevention Program.