7 Lifestyle Habits That Support a Healthy Heart

Heart disease is the No. 1 cause of mortality in the United States, accounting for about 1 in 5 deaths. The good news is experts estimate that healthy lifestyle changes can prevent 80%-90% of these deaths.

At Himalaya Family Medicine Clinic in Aurora, Colorado, our family medicine doctor, Bipin Kumar, MD, regularly counsels patients on heart-healthy lifestyle changes. 

To honor February’s American Heart Month, we’re sharing seven lifestyle changes you can make to protect your heart regardless of age.

What’s heart disease?

The term refers to medical conditions that affect the heart and blood vessels. Without treatment, heart disease increases the risk of more severe health problems, including high blood pressure (hypertension), heart attack, and stroke.

7 lifestyle habits that support cardiovascular health

A heart disease diagnosis is stressful, but it isn’t a life sentence either. Healthy lifestyle changes can keep your heart in good condition and reduce your risk of heart attack and stroke. Here’s a closer look at seven that can make a difference.

1. Eat a balanced, nutritious diet

The American diet is high in sugar, salt, and saturated fat — all of which can increase the risk of heart disease. However, small dietary changes can support your heart and its function.

Research shows eating a diet rich in fruits, vegetables, whole grains, and lean protein can reduce the risk of heart disease by 31%, whereas sticking to a Western dietary pattern increases the risk of heart disease by 14%.

2. Move your body

Many of us spend the majority of our work and leisure time sitting, but being sedentary is a significant risk factor for heart disease. You don’t necessarily have to sign up for a gym membership, but you must make a concerted effort to exercise. 

The Centers for Disease Control and Prevention (CDC) encourages adults to exercise for at least 150 minutes per week, the equivalent of at least 30 minutes, five days a week. 

Research shows that people who exercise frequently are significantly less likely to suffer a sudden heart attack or another life-threatening cardiovascular event.

3. Quit smoking

Smoking increases your risk of heart disease by 2-4 times, according to the CDC. It can be a tough habit to break, but quitting smoking (and tobacco, in general) is one of the best decisions you can make. 

Try replacing your daily smoke breaks with less harmful habits, like chewing gum or exercising. The payoff? A healthier heart and a better quality of life.

4. Maintain a healthy weight

Being overweight increases the risk of heart-related health problems. One study found a direct correlation between obesity and coronary artery disease. Happily, maintaining a healthy weight can have the opposite effect, and you don’t need to shed significant pounds either. 

Studies show losing just 5% of your body weight (a few pounds for most people) can lower blood pressure, keep cholesterol in check, and reduce overall cardiovascular risk factors.

5. Make sleep a priority

A restful night’s sleep is key to feeling your best, but it also benefits your heart. Although everyone’s sleep needs vary, research shows that people who sleep at least 7-8 hours a night are less likely to develop heart disease.

If your schedule doesn’t allow eight hours, consider sleeping in on the weekends. A study by Chinese researchers found that folks who get the most sleep on the weekends are 19% less likely to develop heart disease.

6. Keep stress to a minimum

The pressure to perform at work and in your personal life can take a toll, increasing the risk of stress. That might seem minor in the short term, but chronic stress can keep your heart rate high and cause your blood pressure to spike; both can increase heart disease risk.

Managing stress levels can improve your mental well-being and keep your heart pumping at a normal pace. You can achieve these goals through stress management techniques like yoga, meditation, or deep breathing. The goal is to relieve stress, tension, and anxiety.

7. Practice good oral hygiene

Brushing and flossing your teeth are key to preventing cavities and gum disease. But good dental hygiene can also protect your heart.

An American Heart Association study found that people who brush their teeth for at least two minutes twice daily are less likely to experience a heart attack, heart failure, or stroke.

We can help keep your heart healthy

Heart disease is common but not inevitable. Lifestyle changes can keep your ticker healthy, and partnering with a qualified medical provider can take your efforts even further. 

Contact Himalaya Family Medicine Clinic to schedule a cardiovascular checkup. Call our office at 303-351-1800 or book your visit online today.