Your heart operates relentlessly, day after day. While it may appear to be an unyielding force, it is more susceptible than one might assume. In fact, heart disease is responsible for one in five fatalities in the United States.
Cardiovascular diseases, including heart disease and hypertension, are alarmingly prevalent and can impact individuals regardless of their background. Although these conditions are serious, the positive aspect is that maintaining heart health can be straightforward.
Implementing a few basic lifestyle modifications can greatly enhance your heart health. Dr. Kunal Patel and our team at NJ Cardiovascular Institute are experts in cardiology, and our Heart Smart Program is tailored to integrate heart health into your daily routine.
Here are five strategies to begin improving your heart health today.
1. Increase physical activity and reduce sedentary behavior
Engaging in hysical activity is the most effective method for sustaining a healthy heart. Strive for a minimum of 30 minutes of moderate-intensity exercise on most days of the week.
It is important to note that workouts do not need to be intense to provide cardiovascular benefits. Consider activities such as brisk walking, cycling, or even dancing in your living room. Every effort counts, so identify activities you enjoy and incorporate them regularly into your schedule.
2. Consume heart-healthy foods
Are you aware that your dietary choices have a direct impact on your heart health? Aim to include a diverse array of fruits, vegetables, whole grains, lean proteins, and healthy fats in your daily meals.
Limit your intake of red meats, processed foods, refined carbohydrates, and added sugars, as these can heighten your risk of heart disease. Minor adjustments—such as replacing sugary beverages with water, choosing 100% whole-grain bread over white bread, and increasing the amount of leafy greens on your plate—can significantly benefit both your heart and overall health.
3. Address stress effectively
Chronic stress can adversely affect your heart health. It can raise your blood pressure, thereby increasing your risk of heart disease. Therefore, it is crucial to discover healthy methods for managing stress in your life.Take time to prioritize self-care and relaxation. Consider practicing relaxation techniques like deep breathing, meditation, or yoga, engaging in hobbies you enjoy, spending time with loved ones, or seeking support from a therapist or counselor if needed. A little bit of effort here can have a profound impact on your stress levels and your heart health.
4. Get enough sleep
While you sleep, your body performs essential repair and rejuvenation processes. Chronic sleep deprivation means you’re not getting enough sleep, and it can lead to high blood pressure, weight gain, and increased stress levels — all of which can negatively impact heart health.
For optimal heart health, aim for 7-9 hours of quality sleep each night. Establish a consistent sleep schedule and create a relaxing bedtime routine to make it easier to fall asleep, get more restful sleep, and boost your heart health.
5. Join our Heart Smart Program
Last but not least, take your commitment to heart health to the next level by joining our Heart Smart Program. It’s a comprehensive program designed to provide preventive and continued care for your heart through routine checkups.
Along with health marker monitoring, you have access to personalized guidance from Dr. Patel and our team, educational resources to help you understand and manage your heart health, and support from a community of people on their own heart health journeys.
Whether you’re looking to prevent heart disease or manage an existing condition, our program can help you stay on track and achieve your goals. Early detection and proactive management helps you enjoy your best possible heart health at every age.
Prioritizing your heart health doesn’t have to be complicated. These simple changes can significantly reduce your risk of heart disease — so why wait? To get started, call one of our offices in Elizabeth, Lakewood, Paramus, or Secaucus, New Jersey, or send us a message online.