These are 8 ways you can improve your heart health and decrease your risk of heart-related illnesses and complications, no matter your age or lifestyle. Dr. Christopher Di Giorgio, the Chief of Cardiology at Mountainside Medical Center, shares these tips.
1. Stop smoking
Tobacco use significantly increases the risk for multiple types of heart disease including stroke and heart attack. Your risk for cardiovascular disease decreases substantially when you stop smoking.
“If you are a smoker, quitting is one of the best things you can do for your heart health. Within 1 year of quitting smoking, the risk of coronary heart disease is reduced by about 50% compared to that of a smoker.” said Dr. Di Giorgio.
2. Maintain a healthy body mass index (BMI)
BMI is a measure of body fat based on your height and weight. A higher BMI correlates with a higher risk of heart disease and other weight-related illnesses.
“In the last 30 years the number of obese adults worldwide has more than doubled” said Dr. Di Giorgio. “There are available tools to help people lose weight including education on diet and exercise, medications, and bariatric surgery to name a few. I would encourage anyone looking to improve their health through weight management to discuss these and other options with their doctor.”
3. Be physically active
The American Heart Association recommended amount of exercise to keep your heart healthy is 75 minutes of intense exercise per week or 150 minutes of moderate exercise per week. Intense exercise leaves you completely breathless and is done in short bursts with periods of rest in between. Moderate exercise is when you can breathe evenly enough to speak while doing it.
“The key is to find activities that you enjoy and can stick with long term” said Dr. Di Giorgio. “A combination of moderate and high intensity exercises each week helps to maximize the cardiovascular benefits in addition to strength training.”
4. Keep blood pressure under control
Maintaining a blood pressure of less than 120/80 helps keep the cardiovascular system healthy. High blood pressure, or hypertension, can damage your arteries, leading to heart disease. It can put you at higher risk for heart attacks, strokes and other brain and heart issues.
“Unfortunately, high blood pressure does not cause any symptoms while it is damaging your arteries and organs like the heart, brain, and kidneys until it is too late. It’s important to have your blood pressure checked regularly to decrease the chance of developing these complications by keeping it under control” said Dr. Di Giorgio
5. Keep cholesterol under control
High cholesterol levels, or hyperlipidemia, can cause your arteries to clog with fatty deposits, which increases your risk of cardiovascular disease.
“Cholesterol levels are impacted by lifestyle and genetic factors, so everyone should be screened. Lifestyle changes and weight loss can often be very effective in lowering cholesterol, but if or when medications are needed, there are now many different options for treatment that are very safe and well tolerated. “ said Dr. Di Giorgio.
6. Keep a healthy diet
“I believe that a healthy diet is a cornerstone of overall health and well-being,” said Dr. Di Giorgio. “Aim to increase your intake of fruits and vegetables, replace fatty meats with fish high in omega 3 fatty acids, and incorporate more nuts, legumes, and whole grains into your diet.”
7. Avoid processed foods and refined sugars
Processed foods including processed meats, sugar-sweetened drinks, and saturated fats should be minimized in your diet.
“The downstream effects of these foods on metabolic and cardiovascular health are significant and you should avoid these foods to the extent possible” said Dr. Di Giorgio.
8. Get adequate sleep
Getting plenty of good sleep plays a crucial role in maintaining heart health. Sleep helps regulate blood pressure, heart rate, and stress hormone levels, promoting a balanced and resilient cardiovascular system.
“As an adult, getting 7 to 9 hours of quality sleep each night is critical to cardiovascular health. Treating underlying conditions like obstructive sleep apnea not only improves sleep quality but also decreases cardiovascular risk” said Dr. Di Giorgio. “In addition to following with your doctor regularly, wearable devices like smart watches and rings can also provide insight into sleep quality and quantity.”
Click here to learn more about the cardiology services offered at the Mountainside Medical Center.
