Your Guide to Heart Health

Your Guide to Heart Health

Heart disease is the leading cause of death in the U.S., but small lifestyle changes can make a big difference. By understanding your risk factors and adopting heart-healthy habits, you may be able to take control of your cardiovascular health and help reduce your risk of serious complications.

Who Is at Risk for Heart Disease?

Certain factors increase the likelihood of developing heart disease. You may be at higher risk if you:

• Have high blood pressure or high cholesterol
• Currently smoking or history of smoking in the past
• Are less active than you’d like or are overweight
• Experience chronic stress
• Are diabetic
• Have a family history of heart disease

If any of these apply to you, now is the time to act. Even small steps may significantly improve your long-term health.

4 Steps To Improve Your Heart Health

Improving your heart health doesn’t have to be complicated. Here are four ways to get started:

1. Eat for Your Heart

What you eat has a big impact on your cardiovascular health. Start by adding more heart-friendly foods to your meals while cutting back on less nutritious options.

• What to eat: Include foods rich in omega-3s, fiber, and antioxidants, like salmon, walnuts, avocados, leafy greens, and whole grains.
• What to avoid: Limit salty snacks, sugary drinks, fried foods, and trans fats to help keep cholesterol and blood pressure in check.

2. Get Moving With Cardio Exercise

Aerobic exercise strengthens your heart, improves circulation, and lowers blood pressure. Aim for 150 minutes a week of moderate-intensity activities like brisk walking, jogging, swimming, cycling, or dancing.

Not sure where to start? Choose an activity you enjoy and focus on doing it consistently, even if it’s just a 10-minute walk. Small, regular efforts add up over time.

To maximize the benefits of exercise, aim to keep your heart rate at 50 – 70% of your maximum. Calculate this by subtracting your age from 220. For example, a 40-year-old’s maximum heart rate is 180 beats per minute (220 - 40 = 180), with a target range of 90 – 126 beats per minute (50 – 70% of 180).

3. Take Charge of Stress

Managing stress is essential for maintaining a healthy heart. These strategies may help:

• Daily breaks: Spend time every day on something you enjoy, like reading, listening to music, or being outdoors.
• Simplify your schedule: Focus on what truly matters and avoid feeling overwhelmed.
• Lean on others: Talking to friends, family, or a mental health provider is good for both your heart and your mental health.
• Recognize stress triggers: Identify what causes stress and explore ways to minimize or avoid it.

4. Know Your Numbers

Tracking your key health numbers can help you catch potential issues early and guide changes. Here’s what to aim for:

• Blood pressure:
  
  • Less than 120/80 mmHg is normal; hypertension begins at 130/80 mmHg.
• Cholesterol goals:
  
  • Total cholesterol: under 200 mg/dL
  • LDL ("bad" cholesterol): under 100 mg/dL
  • HDL ("good" cholesterol): 60 mg/dL or higher
  • Triglycerides: under 150 mg/dL
  • Blood sugar (fasting): less than 100 mg/dL

Regular checkups and monitoring these numbers allow you to make any needed adjustments.

Take the First Step Toward a Healthier Heart

It’s never too early — or too late — to prioritize your heart health. Whether you’re working to improve your numbers, manage a condition, or prevent future risks, we’re here to help. Call 713-442-0000 or schedule an appointment through the MyKelsey app.