What you eat and the habits you adopt in your everyday life are the best places to start when your goal is to keep your heart and circulatory system strong and healthy. Whether you have a chronic cardiovascular condition, or you’re at risk for one, there are steps you can take to boost heart health.
Led by Majed Chane, MD, the team at CA Heart and Vein Specialists specializes in diagnosing and implementing effective strategies for managing and preventing chronic heart conditions like congestive heart failure and hypertension. Here are our top five heart-healthy habits.
Low-quality sleep, including failing to get enough sleep or getting fragmented sleep, is linked to high blood pressure, inflammation, and a higher risk of heart disease. People who consistently get seven to eight hours of sleep have healthier arteries and less plaque buildup.
To improve your sleep habits, create a good sleep hygiene routine. This means taking steps like avoiding screens an hour before bed, creating a calming sleep environment, and going to sleep and waking up at the same time each day.
Sugary drinks like soda significantly increase heart disease risk. Drinks with added sugar are linked to arterial inflammation and imbalanced cholesterol, with elevated triglycerides and low levels of high-density lipoprotein — a beneficial form of cholesterol.
Consuming just two sugary drinks per week increases heart disease risk regardless of your physical activity levels.
Steering away from added sugar-sweetened beverages is one of the best things you can do for your heart. Instead, hydrate with sparkling water infused with fresh fruit, unsweetened iced tea, or herbal teas rich in antioxidants.
Green tea, in particular, contains catechins, compounds that improve cholesterol levels and reduce heart disease risk.
Chronic stress can sabotage heart health, contributing to high blood pressure, irregular heart rhythms, and an increased risk of heart attack. Mindfulness practices like meditation, yoga, or deep breathing exercises can lower stress levels and help to keep your heart healthy.
Mindfulness-based stress reduction has a positive impact, reducing blood pressure and levels of the stress hormone cortisol, and improves your quality of life. Taking just 10 minutes a day to focus on your breathing or practice gratitude can have a positive impact on your heart.
You don’t have to give up on flavor when adopting a heart-healthy diet. Slashing salt is an important step, but you can replace added salt with a wide variety of tasty herbs that still pack a punch of flavor, such as garlic, turmeric, oregano, and paprika. Additionally, garlic contains allicin, a compound shown to support healthy blood pressure levels.
Making time to nurture relationships with family and friends, joining community groups, or participating in volunteer activities can go a long way in boosting heart health. Social isolation and loneliness are linked with higher risks of coronary artery disease and stroke.
Making changes to your diet and lifestyle provides a foundation for boosting heart health, and it’s never too late to start. You can count on support from the CA Heart and Vein Specialists team regardless of where you are in your heart health journey.
For all of your cardiovascular needs, contact us at our office in Huntington Beach, California, to schedule a consultation today.
