With the fall of Valentine’s Day in February, it is normal for this month to be recognized as the month of the American heart. Heart disease is the main cause of death in the United States for men and women. However, many lifestyle choices can help protect your heart and promote overall health. Understanding hereditary risks, making healthy choices and taking proactive measures can considerably reduce the risk of heart disease. Here are some essential tips to maintain a healthy lifestyle for the heart:
- Sleep enough – Experts recommend obtaining seven to nine o’clock in high quality sleep per night. Try to go to bed and wake up at the same time and avoid caffeine and nicotine before going to bed.
- Eat better – a balanced diet can lower high blood pressure and improve your cholesterol.
- Stop smoking – even occasional smoking can damage your heart. For more information on the stop, go to smokefree.gov.
- Maintain a healthy weight – make sure that half of your plate at meal times includes fruits and vegetables. Choose healthy snacks and stay hydrated with water instead of sugary or caffeinated drinks.
- Be more active – adults should spend at least 2 hours and a week per week doing physical activity. Try to sit down less and move more!
- Manage stress and practice of personal care – use relaxation techniques to help focus attention on the calm of body and mind. Taking yoga or another group class can have the advantage or perform physical activity, reduce stress and find a social support circle!
- Check blood pressure, cholesterol and blood sugar – eating a healthy and well -balanced diet, many factors can be controlled such as blood pressure. Annual visits to doctors can also help monitor your health and keep your levels in a healthy range.
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Or contact your local extension office.