Happy heart, happy life! So what’s the key to maintaining a healthy heart no matter your age? According to The American Heart Association, it all boils down to your lifestyle. While there are seven major independent risk factors for coronary heart disease:
- Cigarette and tobacco smoke
- High blood cholesterol
- High blood pressure
- Physical inactivity
- Overweight or obesity
- Diabetes
- Diet
We’re happy to report there are 3 simple ways to long-term benefits for your health and your heart. For starters:
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1. Burn baby burn
It all begins with knowing how many calories you should be consuming daily to maintain a healthy weight. While nutrition and calorie information on most food labels is typically based on a 2,000-calorie diet, you may need to make a few adjustments, more or less, depending on age, gender and level of physical activity.
If you are trying to lose weight or maintain your current weight, “increase the amount and intensity of your physical activity to match the number of calories you take in,” says the AHA.
Regular exercise is key! Aim for no less that 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity each week.
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RELATED: 5 Ways To Keep Your Heart Healthy
2. Eat a balanced diet with an emphasis on
Eight or more servings of fruits and vegetables a day, such as colorful options including apples, lettuce, and carrots.
Whole grains and other high-fiber foods such as brown rice, whole wheat bread, popcorn, and old-fashioned oatmeal are easy ways to get more fiber daily.
Low-fat dairy products. Select fat-free (skim) and low-fat (1%) dairy products.
Skinless poultry and fish are both low-calorie and packed with protein.
Nuts and legumes are great options for an afternoon snack.
When preparing food, use non-tropical vegetable oils like canola, olive, or peanut oil. According to AHA, replacing “bad fats (saturated and trans) with healthier fats (monounsaturated and polyunsaturated) is better for your heart.”
RELATED: The Heart Healthy Diet
3. Pass on the smokes
Smoking is the most preventable cause of premature death in the United States, reports the American Heart Association.
It decreases your tolerance for physical activity and increases your risk of developing blood clots.
Smokers beware! Your risk increases if there’s a family history of heart disease.
Smoking is also an important risk factor for stroke.
Meanwhile, secondhand smoke produces several effects that damage the cerebrovascular system.
Remember, it's the overall pattern of your choices that counts. Start your journey to a happy, healthy heart and make a change today!
