Five tips for a healthier heart
Heart disease is a cause for concern for Americans. About 610,000 people die from heart disease in the United States each year making it the leading cause of death for both men and women, according to the Centers for Disease Control. The surprising thing about these statistics is that about one quarter of the deaths from heart disease were preventable. Heart disease is not something that automatically happens like wrinkles or gray hair. Many people can reduce the risk of heart disease by making lifestyle changes. Here are five heart healthy tips from Harvard Health to get you started.
Get off the couch
Your gym teacher was right. Physical fitness is important for your health. Daily exercise can help strengthen your heart. This doesn’t mean you have to fit jumping jacks in your day but it does mean moving as often as possible. A simple way to start is taking a 10-minute walk and then walk a little farther each day. Not only will your heart be healthier, your joints, your weight and even your mood will all benefit.
Start cooking
Begin thinking about what you eat and when. Start your day and your metabolism with a breakfast of fruit and a serving of whole grain like oatmeal or bran flakes to get the brain and body ready for the day ahead. As often as possible, prepare your own meals so you know what you are eating. Stick with whole foods and keep away from salt-laden flavor packets or frozen meals. When you make the meal, you can control the salt and add good things like vegetables and fruits. Instead of focusing on what you shouldn’t eat, turn your attention to what you should eat like fruits, vegetables, nuts and whole grains. Set a goal to always have at least one fruit or vegetable with each meal and try having fish for at least one meal a week. Try to eat at the same time each day also. Your body and your heart are able to function best when meals come at regular times.
Snack naturally
If you need an energy boost between meals, think nuts, vegetables and fruits. Walnuts, almonds, peanuts and many other nuts are good for your heart so grab a handful of nuts instead of chips or cookies. Make fruit and vegetables as easy to grab as a candy bar by taking the grapes off the stems, cutting up melon into bite-sized chunks or slicing carrots in advance. Store the quick snacks in containers in the refrigerator to satisfy your need for something to eat between meals. Healthy snacks are good for your heart and the rest of your body.
Beware of beverages
Beverages often are hidden sources of salt and sugar. An 8-ounce serving of tomato juice can have 610 milligrams of salt. A 12-ounce can of soda can have the equivalent of seven to nine teaspoons of sugar. Coffee-based beverages like a latte can also pack on the calories. Instead of drinking your daily calorie intake, try water with your meals instead of soda and save 100 or more calories a day. Over a year, this can help you lose 10 pounds and keep your heart in better shape.
Take a break
Stress contributes to high blood pressure, which puts a strain on your heart. Find time during your day to relax. Simply taking several deep breaths for a few minutes can help reduce stress. Many people find that counting their blessings instead of stewing over problems can reduce negative emotions like anger or anxiety and help them to relax.
When problems arise
After a heart attack or other cardiac episode, the need to care for your heart becomes even more important to prevent further disease or damage. After being hospitalized for heart surgery or a procedure, the best option for recovery is often found at a short-term rehabilitation center where there are experienced professionals ready with effective therapy and sound advice for getting your heart beating as it should. One of the leading choices for this level of care is Glenview Terrace.
The Post-Hospital Cardiac Rehabilitation Program at Glenview Terrace provides an individualized health platform for patients recovering from cardiac conditions such as heart failure and heart attack — as well as from post-surgical and non-surgical procedures. The team of physicians, nurse practitioners, nurses, therapist, dietitians and direct-care staff work toward providing a successful recovery as quickly as possible. Patients receive customized, one-on-one physical, occupational and respiratory therapies as well as education on healthy diets and improved lifestyle choices.
Glenview Terrace delivers this-top notch care in an elegant setting that begins with beautifully landscaped grounds and continues into the spacious, well-appointed rooms. Guests can enjoy nutritious meals filled with the protein and vitamins needed to enhance the healing process. Guests can also relax in their rooms with an impressive array of amenities and services to pamper them during their stay.
For outstanding post-hospital care after a cardiac event, consider Glenview Terrace where the goal is always to help get you back to the independent lifestyle you desire. For additional information or to arrange a tour, visit glenviewterrace.com or call 847-729-9090.