You only have one heart. It works hard for you your whole life, nonstop. Show it some love. Even small changes in your lifestyle can make a real difference.
“It’s like finding the fountain of youth…People who follow these steps not only live longer, but they also spend a lot more time healthy, without cardiovascular disease,” says Donald Lloyd-Jones, MD, of Northwestern University’s Feinberg School of Medicine.
The best way to look after your heart is with a healthy lifestyle. Even if you only improve one or two areas, like diet or exercise, you can still improve your chances of not getting heart disease.
1. Get moving
Start some regular physical exercise to stimulate your heart muscle. Aim for 30 minutes, 3 – 5 times a week, of moderate physical activity for a positive effect on your heart’s health. If you don’t exercise at all, even a 10-minute walk is beneficial.
Each of our Sun Health Communities offer wellness classes and have state-of-the-art equipped fitness centers. Continuing to focus on health and wellness is one of the Masterpiece Living principles followed.
2. Spend less time sitting
While many of us love binge watching our favorite show or channel surfing, it’s important to move throughout the day. Being sedentary is bad for your heart. Take a real look at how much time you spend seated, and try and cut down. Next time, stand or walk during a phone call or TV show or schedule daily walks.
3. Reduce stress levels
It’s important to manage stress in a healthy way, with techniques like exercise, meditation, tai chi, yoga or breathing techniques. Inhale and exhale deeply and slowly a few minutes a day. You’ll find you’re more relaxed, and it can also help lower blood pressure.
4. Do more of what you love
Spend time with those you enjoy. Laugh, talk and confide in friends and loved ones. Make time for yourself. Discover a new hobby. Have some quiet time or enjoy any activity that gives you pleasure. It’s good for your heart and emotional health.
Whether entertainment for you is watching a movie with friends, meeting for a game of cards, relaxing at the outdoor spa or enjoying a night of musical fun at the piano bar, every day is a unique experience at any of the three Sun Health Community locations.
5. Lose a little
Nobody said the word ‘diet.’ Just getting to a healthy weight is the goal. Remember it’s better to be more active and eat smaller portions of healthy foods, as opposed to experiment with the latest fad diet or go without eating.
6. Run your heart on clean fuel
If you want to make your heart happy, include a variety of whole foods in your diet. Think fruits, vegetables, seeds and nuts. Eat less refined or processed foods, like pasta, crackers, white bread and cookies. Choose seafood over red meat at least once a week. It’s good for the brain, the heart and the waistline.
Eating a varied diet of healthy foods can help with your blood pressure, weight and cholesterol. Your heart will thank you!
7. Consume less salt
Reducing your salt consumption can help you lower your blood pressure in weeks, which lowers your risk of stroke and heart disease. Consider substituting or reducing salt with garlic, spices, citrus juice or salt-free seasonings.
8. Don’t skip breakfast
Breakfast is still the most important meal of the day, and a chance to start off right. Begin the day with a serving of whole grains, like oatmeal, bran flakes or whole-wheat toast and some fruit.
9. Grab a handful of nuts
Instead of chips or cookies when you need a snack, reach for a handful of almonds, peanuts, cashews or walnuts. They make your heart smile. Add some to a salad, or use them in pasta and other dishes.
10. Don’t drink your calories
An efficient way to clean up your diet is to cut out those sugar-laden beverages, like fruit juice and soda, which lack nutrition and the beneficial fiber of whole fruits. Fill up on real food instead.
11. Just say no to saturated fats
Help your heart’s arteries by cutting down on saturated fats, commonly found in full-fat dairy and meat products. Choose reduced fat options, like the many heart-healthy options provided by Sun Health Communities restaurants. By cutting saturated fats from your diet, you’ll improve blood flow throughout your body.
Also, stay away from ‘trans fats’, industry-produced fats used in processed foods and ‘hydrogenated’ or ‘partially hydrogenated oil’ ingredients, which increase your cholesterol level. Keep in mind, you may be due for a cholesterol blood test if it’s been more than five years.
12. Live smoke-free
Ditch the cigarettes and protect your heart. The chemicals in tobacco smoke reduce your ‘good’ cholesterol, raise blood pressure and damage not only your blood vessels, but also those around you that experience second-hand smoke.
“The risk of developing heart disease is about 25 to 30 percent higher for those exposed to secondhand smoke,” according to the Cleveland Clinic.
The good part is if you quit permanently, you can reduce your risk almost immediately, eliminating tobacco’s negative effects within a few years.
“There’s really no more significant thing you can do to improve the health of your heart than quitting smoking,” says Dr. Stein, director of preventive cardiology at UW Health. “It’s the best thing you can do to protect your heart, your brain, and to prevent cancer.”
13. Limit alcohol
If you drink alcohol, only do so in moderation—with no more than one ounce of hard liquor, 12 ounces of beer or four ounces of wine a day.
“Alcohol is a source of empty calories…it also causes rebound high blood pressure the next day, sensitizes your heart to abnormal rhythms and can even cause heart muscle damage and weakness,” according to UW Health.
14. Practice good dental hygiene
Brush often and floss daily. Your dental hygiene is a good indication of your overall health, including your heart.
15. Get your Zzzz’s
Sleep is essential to a healthy heart. If you’re lacking enough sleep, you may be at greater risk for developing heart disease. Too little sleep can cause disruptions in underlying health conditions and biological processes, including inflammation and blood pressure. Make it a priority to get 7 – 8 hours of sleep a night. Also, get treated if you have sleep apnea, which can be linked to heart disease and an improper beating of the heart.
If you don’t feel refreshed after a full night in bed, or have trouble falling asleep or staying asleep at night, talk to your doctor about what changes you can make for a better night’s sleep.
16. Know if you have diabetes
Millions of people aren’t aware they have diabetes. Over time, high blood sugar damages heart arteries, making cardiovascular disease more likely. Be sure to have your blood sugar checked, especially if you’re overweight and have other risk factors for diabetes.
It’s important to manage your diabetes to help prevent a heart attack or stroke. If you have diabetes, work with your doctor on diet and exercise, and any necessary medicine. Sun Health Wellness offers education and support to help those with diabetes learn how to manage, and indeed to live healthy, with this disease.
17. Keep a check on your blood pressure
Fortunately, high blood pressure is easy to detect and treat. Unfortunately, many people don’t even know they have high blood pressure, because there are no warning signs or symptoms.
The problem with high blood pressure is the extra force can create scar tissue and damage artery walls. Therefore, oxygen and blood have a harder time getting to and from your heart. Therefore, the heart gets worn out faster and has to pump harder.
It’s recommended to check your blood pressure every year. Many people can keep their blood pressure in a healthy range, simply by making lifestyle changes, such as losing weight, eating healthier and increasing physical activity.
18. Wash your hands often
Pneumonia, the flu and other infections can be very hard on your heart. Wash your hands often throughout the day—it’s an easy way to protect your heart and your health.
19. Assess your risk
Be aware of how much genetics, lifestyle and age can affect your heart health. Your doctor can help you identify important numbers, like your cholesterol, blood sugar, waist size and blood pressure, to assess your risk. Many experts agree assessing your risk is the single most important thing you can do to avoid a heart attack.
20. Stay positive
When you count your blessings in life, you tap into other positive emotions. Positive thinking is linked with greater well-being, better health and a longer life. Conversely, chronic worry and anger contribute to heart disease and high blood pressure.
While making changes take time and effort, it’s about progress—not perfection. Reward yourself for the positive steps you make. Include your friends and family to join in and support you, too. You’ll be doing your heart a favor; you’ll feel better and be able to stay active for longer with a heart-healthy lifestyle.
Live Well at Sun Health Communities
Looking to keep your heart, mind and body healthy throughout your retirement? Sun Health Communities offers a vibrant and carefree lifestyle focused on health, wellness and independence at our three Life Plan Community locations. For those looking to live well at home, the Sun Health At Home program provides personalized support and services to support a healthy lifestyle. To learn more about how you can live well throughout your retirement, contact Sun Health Communities today.
