You may be thinking that you're too young to worry about heart health, but the truth is that heart disease is the leading cause of death for both men and women in the United States.
That's why it's important to start making choices today that will reduce your risk of developing heart disease in the future.
Below are five ways to get started on your journey to heart health. Pick one or two that you think will be easy for you to follow and get started today!
Learn the numbers: blood pressure, cholesterol, blood sugar, for heart health!
Did you know that heart disease is the number one killer of both men and women in the United States? It's important to be proactive about your heart health, and the best way to do that is to start by knowing your numbers.
This means keeping track of your blood pressure, cholesterol and blood sugar levels.
If you're not sure where to start, your doctor can help you get started on a screening plan that's right for you.
And remember, it's never too late to make changes to improve your heart health.
Small tweaks, like adding more fruits and vegetables to your diet or getting more exercise, can make a big difference over time.
What foods to choose and foods to avoid for a healthy heart?
Your diet is one of the most important factors when it comes to heart health.
You want to make sure you're eating foods that are good for your heart, and avoiding foods that are bad for it.
Here are some of the best foods to eat for heart health:
- Fruits and vegetables: Fresh fruits and vegetables are high in fiber, vitamins and minerals, and antioxidants. All of these nutrients are beneficial for heart health.
- Omega-3 fatty acids: Omega-3 fatty acids are important for heart health. They help reduce inflammation and improve blood flow. Sources of omega-3 fatty acids include salmon, trout, herring, sardines, anchovies and walnuts.
- Whole grains: Whole grains are high in fiber and nutrients, and they help lower cholesterol levels.
Good sources of whole grains include oats, barley, quinoa, brown rice and wheat bran.
What are the worst foods to avoid for heart health?
Saturated fats: Saturated fats can raise cholesterol levels and increase your risk of heart disease.
Sources of saturated fats include meat, dairy products, eggs and tropical oils such as coconut oil and palm oil.
Trans fats: Trans fats can also raise cholesterol levels and increase your risk of heart disease.
Trans fats are found in processed foods such as doughnuts, cookies, cakes, French fries and fried chicken.
Refined carbohydrates: Refined carbohydrates can also raise cholesterol levels and increase your risk of heart disease.
These foods include white breads, pasta, rice, sugary drinks and other processed foods.
What are the benefits of regular exercise?
When it comes to your heart health, exercise is key. You don't have to go to the gym and spend hours on the treadmill every day, but finding ways to be active and get your heart rate up is important.
There are all sorts of benefits to regular exercise. It can help you maintain a healthy weight, reduce your risk of developing cardiovascular disease, improve your mental health and mood, and even boost your energy levels. Not to mention, Exercise is a great way to de-stress!
So how much exercise do you need? The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week.
That may sound like a lot, but it's really just 30 minutes per day, five days a week.
You can break that down however you like—maybe go for a brisk walk during your lunch break, hit the elliptical machine for 30 minutes after work, or go for a jog on the weekends.
Find something you enjoy and will stick with, and make it a regular part of your routine.
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