Making a Heart-Healthy Resolution Stick
Entering a new year brings pressures to create and maintain resolutions for a happier and healthier self. Many make resolutions, but do they truly work and sustain over the years? While some succeed, others see their resolutions fade within months.
In February, American Heart Month, it’s important to review tips for maintaining heart health for the long haul. The American Heart Association has published their Life’s Essential 8, a checklist for lifelong good heath: these include eating healthier, being more active, quitting tobacco, getting healthy sleep, managing weight, controlling cholesterol, and managing blood sugar and blood pressure. Although it may seem daunting, setting small goals can lead to long term improvement in your health and well-being.
Beginning with small daily habit changes such as, while you wait for your morning coffee, consider doing 10 squats or taking 100 steps around your house. Adding physical activity into your daily routine can reduce the risk of developing cardiovascular issues, including coronary heart disease and the likelihood of experiencing a heart attack. As you engage in more physical activity, you will notice increased energy and a proven mood boost, all while strengthening your heart and reducing the risk of heart failure. Guidelines recommend 150 minutes weekly which can be broken up to fit into your schedule.
Just as important as exercise, maintaining a well-balanced diet is key to a heart-healthy resolution. Try adding more fruits and vegetables , reducing sodium, limiting red meats and oil-rich foods, and preparing healthier versions of your favorite recipes. Also limiting sweetened drinks, such as soda or tea and alcohol, can improve energy levels and overall well-being.
Scheduling a regular check-up with your primary care provider, typically once a year, can be beneficial for evaluating your individual health risk. Taking into account any family history of heart disease, personal cardiovascular risk factors, and assessing any early interventions, whether lifestyle changes or medication, can pay off for long-term heart health. When scheduling your next check-up, inquire about your heart health and any preventive measures you can take to protect yourself from heart disease.
Let’s make a heart-healthy resolution this year by integrating these practices into your daily routine. Whether aiming for a daily goal of 20 push-ups, swapping out your Cheetos snack to carrots, or scheduling an annual check-up with your primary care provider, these routines contribute to optimal heart health. Rest assured; these actions have the potential to be lifesaving.
Brian Loc, DO, FACC
Cardiology Department
Medical Associates Clinic
Cardiology Department
Sources:
https://www.heart.org
