7 Tips for Heart Health 😍
Every 34 seconds, someone in the US experiences a heart attack. To combat this, the American Heart Association released their Life’s Simple 7 guidelines in 2010. These guidelines outline four modifiable behaviors and three biometric measures that can help reduce the risk of cardiovascular disease, including heart disease and stroke. Here’s some easy tips to understand and implement these life-changing steps, and remember, for your health needs, 45 Urgent Care in Jackson, TN is here to help!
1. Manage Blood Pressure
Blood pressure is the force exerted by circulating blood on the walls of the arteries during heartbeats and rest periods. A healthy blood pressure for most individuals is 120/80 mm Hg. You can measure blood pressure at home, but it’s a good idea to bring your home monitor to your next visit with your physician to ensure it’s accurate.
2. Control Cholesterol
Cholesterol consists of several types of lipids in the blood, some beneficial and some detrimental. Your doctor can order a blood test to determine your cholesterol levels and offer advice on how to manage them if they’re elevated.
3. Reduce Blood Sugar
Managing blood glucose levels is crucial in preventing or controlling diabetes, a major risk factor for heart disease. During a wellness visit, your doctor may order a fasting plasma glucose test and an A1C test, providing insights into your short-term and long-term blood sugar levels.
4. Get Active
Engage in at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week, along with resistance training for major muscle groups at least twice a week.
5. Eat Better
Adopt a heart-healthy diet rich in fruits, vegetables, whole grains, and lean proteins while avoiding processed foods. The Mediterranean diet is an excellent choice. Additionally, research suggests that taking a daily omega-3 fatty acid supplement and practicing intermittent fasting can also offer cardiovascular benefits.
6. Lose Weight
Focus on reducing body fat, particularly visceral fat, which is linked to an increased risk of cardiovascular disease. The body mass index (BMI) can help determine if you are underweight, normal weight, or overweight/obese based on your height and weight.
7. Stop Smoking
If you smoke, quit. If you don’t smoke or use any tobacco products, don’t start. Smoking is a major risk factor for cardiovascular disease.
Why These Guidelines Matter
Studies have shown that each metric you achieve can significantly reduce your risk of cardiovascular disease. For example, a 2022 study found that meeting all seven metrics can cut the risk of stroke by 65%. The benefits extend beyond cardiovascular health; a 2013 study found that achieving six of the seven targets can reduce the risk of cancer by 51%.
We’re Here to Help
At 45 Urgent Care in Jackson, TN, we are committed to supporting your journey toward better cardiovascular health. Whether you need help managing your blood pressure, advice on a healthier diet, or support to quit smoking, our dedicated team is here for you.
Take charge of your heart health today by following these easy tips and partnering with 45 Urgent Care for all your urgent medical needs. Together, we can make a difference in your overall well-being!