5 Ways to Show Your Heart Some Love

5 Ways to Show Your Heart Some Love

Age can impact all parts of your body–particularly your heart. With age, the possibility for heart conditions increases. According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death in the US. 

The primary reason for heart disease is the buildup of fatty deposits in the walls of arteries over many years. These deposits are made up of cholesterol, fatty substances, and cellular waste products, which are caused due to smoking, poor quality diet, and a lack of regular exercise.

The good news is that heart disease is preventable in most cases by making healthy lifestyle changes. It all comes down to education and heart-healthy actions that each can choose to take every day. Practice these measures to keep your heart healthy as you grow older: 

1. Watch what you eat

Watch what you eat | MyPhoenix VIP

Be mindful of what you’re eating. Stay in a healthy weight zone. Calculating your body mass index (BMI) is one way to determine if you’re in a healthy weight range. In addition, stay aware of your blood pressure and cholesterol stats.  

Here are a few ways to eat healthy:  

  • Try to balance fiber-rich fruits, vegetables, and whole grains in your diet. 
  • Have good fats like the kinds found in olive oil, fish, and avocado. 
  • Avoid harmful saturated fats found in red meat, sugary desserts, and processed foods. 

2. Quit Smoking and decrease your alcohol intake

Smoking is one of the worst things you can do to your heart. The chemicals in tobacco smoke damage your heart and your blood vessels, thus raising your odds of heart disease. It’s never too late to quit smoking.  

Excessive alcohol intake may raise your blood pressure, and alcoholic beverages add unnecessary calories to your diet.

Here are a few ways to eat healthy:  

  • Try to balance fiber-rich fruits, vegetables, and whole grains in your diet. 
  • Have good fats like the kinds found in olive oil, fish, and avocado. 
  • Avoid harmful saturated fats found in red meat, sugary desserts, and processed foods. 

3. Move your body

Physical Activity for Adults to Improve Heart Health | MyPhoenix VIP

Physical activity paired with good nutrition is a winning combination for a healthy lifestyle and improves heart health. The American Heart Association advises that individuals perform at least 150 minutes per week of moderate exercise. Older adults should be physically active every day, even if it’s just light activity. Start slow if you are not currently active. 

You might want to look for a ‘wellness center near me‘ on your online search engine to find a health professional who can help you develop a physical exercise plan that works best for you. 

4. Prioritize sleep

The significance of a good night’s sleep can’t be overstated. Sleep benefits brain functionality, metabolism, immune functionality, and emotional well-being. Most experts say that seniors should sleep between seven and nine hours each night.  

Not getting enough sleep may increase your risk of heart disease, obesity, high blood pressure, and stroke. Here are some steps to improve your sleep habits:  

  • Avoid excessive caffeine and nicotine  
  • Go to bed and wake up at the same time every day 
  • Keep your bedroom quiet and calm 

5. De-stress regularly

De-stress regularly | MyPhoenix VIP

Chronic, day-to-day stress isn’t suitable for your heart. It narrows arteries, raises blood pressure, and is more likely to cause heart disease. Find healthy platforms to relieve stress and lower your heart disease risk. Do whatever helps you bust stress. Some ways to de-stress are as follows:  

  • Take a nature walk. 
  • Practice mindfulness and meditate. 
  • Get a good laugh from watching a film or a TV show. 
  • Do more relaxing and fun activities.  

Whether it is a balanced diet, getting some exercise, or de-stressing, we are your biggest cheerleaders. If you want to make changes to your lifestyle and take care of your heart, make an appointment at Phoenix American Medical today to discuss a plan with your provider on how to improve your heart health or if you show any signs of heart trouble. Contact us toll-free at (877)-547-1840. 

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