News: Heart Disease is the Leading Cause of Death in the United States

But YOU can do many things to protect your heart such as: 

1. Increase Physical Activity

* Moving more can lower your risk factors for heart disease. 

* Aim for at least 150 minutes each week (2.5 hours).

2. Eat a Heart-Healthy Diet

* Eating a healthy diet is the key to heart disease prevention

* A healthy diet low in sodium & saturated fat is key to heart disease prevention.

* Recommended: vegetables, fruits, whole grains, fish poultry, beans nuts, vegetable oils & fat free or low-fat dairy products – limit food that are high in saturated fat and sodium – limit sugar and other sweeteners.

3. Get quality sleep and Reduce Stress

* Lowering stress and improving sleep can lower your risks for heart disease.

4. Stop Smoking

*The chemicals in tobacco smoke harm your heart and blood vessels in many ways. Talk to your doctor if you vape. There is scientific evidence that flavorings found in vaping products can damage your heart and lungs.

* Quitting is hard, but many people have succeeded, and you can too.

* Ask your family and friends for support in your effort.

* Set a quit date and let those close to you know about it.

*To keep your hands busy and be with others when you get urges to smoke, consider joining a group that focuses on sewing, knitting, woodworking, or other such activities.

* If you have trouble quitting smoking on your own, consider joining a support group. Many hospitals, workplaces, and community groups offer classes to help people quit smoking.

5. Maintain a Healthy Weight

* Maintaining a healthy weight is important for your heart health.

* Being over weight is hard on your heart.  It increases your risk of having heart disease, stroke, high cholesterol, high blood pressure and diabetes.

* If your doctor diagnosed you as overweight or obese, it’s important to follow their recommendations for losing weight. Health professionals recommend losing 5% to 10% of your initial weight over the course of about 6 months. But a loss of just 3% to 5% of your current weight can lower triglycerides and glucose levels in your blood, as well as your risk of developing type 2 diabetes. Losing more than 3% to 5% of your weight can improve blood pressure readings, lower “bad” LDL cholesterol, and increase “good” HDL cholesterol.