HEART HEALTH
MYTH OR FACT?
Read about how your heart can become more healthy, then take the quiz to test your knowledge!
1. Aim for lucky number seven.
The next time you're tempted to stay up later than you should, remember how comfy that pillow will feel and how good a full night's sleep is for your heart.
Seven hours of sleep can improve your overall and heart health.
2. Keep the pressure off.
That cuff squeezing your arm at every doctor's visit is important. It measures the amount of pressure flowing through your arteries with every heartbeat.
Cut back on salt, limit alcohol to no more than one to two drinks a day, favor healthy eating habits (think fruits, vegetables, whole grains, and lean protein) manage your stress, and work out. These changes are often enough to bring your blood pressure back down into the normal range. If not, your doctor might recommend you also take medication.
3. Slash saturated fats.
To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options.
If it’s been 5 or more years since your last cholesterol blood test, you’re probably due for one.
4. Find out if you have diabetes.
Millions of people don’t know that they have this condition. That’s risky because over time, high blood sugar damages arteries and makes heart disease more likely.
Your doctor should test your blood sugar if you are 45 or older, if you are pregnant, or if you're overweight and have other risk factors for diabetes.
If you find out that you have diabetes, work with your doctor on your lifestyle (diet and exercise) and any medicine that you may need.
5. Move more.
To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. That includes any activity that gets you moving around and breaking a slight sweat.
Break up long periods of sitting, and stand or walk while doing things like talking on the phone or watching TV.
6. Clean up.
Your heart works best when it runs on clean fuel. That means lots of whole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies)
One of the fastest ways to clean up your diet is to cut out sugary beverages like soda and fruit juice, which lacks the fiber that’s in actual fruit.
7. Think beyond the scale.
Ask your doctor if your weight is OK. If you have some pounds to lose,
you’ll probably want to change your eating habits and be more active. But there’s more to it than that.
For many people, “emotional eating” is where they find comfort and stress relief, and how they celebrate. So if it’s hard to change those patterns, it can help to talk with a counselor to find other ways to handle those situations.
8. Ditch the cigarettes, real and electronic.
Smoking and secondhand smoke are bad for your heart. If you smoke, quit, and don't spend time around others who smoke as well.
E-cigarettes are popular, but they’re not completely problem-free. Try and quit all nicotine products.
9. Do more of what you love.
Make it a point to spend time with people you’re close to. Talk, laugh, confide, and enjoy each other. It’s good for your emotional health and your heart.
10. Celebrate every step.
Making changes like these takes time and effort. Think progress, not perfection. And reward yourself for every positive step you take. Ask your friends and family to support you and join in, too. Your heart’s future will be better for it!