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You know that good cardiovascular health is important, but how do you actually achieve that goal? Learn seven simple ways to support your heart and protect your long-term health.
Nearly half of adults living in the United States have some form of cardiovascular disease, which is one reason heart-related conditions remain the leading cause of death across the country. Although some types of heart disease are genetic, many instances are worsened by lifestyle factors, such as tobacco use, lack of exercise, and excess weight.
Learning that you’re at risk of a heart attack or stroke is undoubtedly upsetting. But you don’t have to sit back and wait for something bad to happen. Small changes can support your heart and improve your overall health.
At OG Health in Greenwood Village, Colorado, concierge medicine physician Oswaldo "Ozzie" A. Grenardo, MD, MBA, MSHA, FAAFP, regularly works with patients to improve their cardiovascular health. Here, he offers seven simple things you can do to keep your heart healthy for years to come.
1. Eat a heart-healthy diet
The food that you eat plays an important role in cardiovascular health, and can contribute to issues such as high blood pressure (HBP) and high cholesterol. So, it’s essential your diet features heart-healthy foods that help lower these risks.
Dr. Ozzie recommends the Mediterranean diet or something similar. These eating plans emphasize fresh fruits and vegetables, whole grains, healthy fats, and lean protein. Whenever possible, limit salt, added sugar, and saturated fat, all of which can increase the risk of heart attack and stroke.
2. Stay physically active
Studies show that people who get the recommended amount of exercise each week are between 22-25% less likely to die from cardiovascular disease. Aim to move your body for at least 30 minutes a day, five days per week. Any type of exercise is beneficial, whether walking, cycling, swimming, or weight lifting. The goal is to pick an activity that you enjoy and can commit to over time.
3. Maintain a healthy weight
Carrying extra weight has been associated with various cardiovascular issues, including high blood pressure, high cholesterol, and diabetes. It forces your heart to work harder and increases inflammation throughout the body, which may raise the risk of heart attack and stroke.
Losing weight is challenging, but it’s absolutely worth the effort. A medically supervised weight loss management program can make it easier to adopt gradual, sustainable changes over time that help you shed pounds and keep them off.
4. Manage your blood pressure
High blood pressure, or hypertension, occurs when the force of the blood pumping through your arteries remains too high for extended periods. This damages blood vessels over time and increases the risk of heart attack and stroke. But HBP rarely presents symptoms, which is why it’s known as the “silent killer.”
If you’ve been diagnosed with HBP, Dr. Ozzie recommends monitoring it regularly. In addition, take any medication as prescribed, exercise at least 30 minutes daily, and eat a heart-healthy diet. These activities can keep your blood pressure within a healthy range and lower the risk of complications.
5. Keep cholesterol in check
High cholesterol levels can lead to plaque buildup along the walls of the veins and arteries. Without treatment, this buildup can restrict blood flow and increase the risk of a heart attack or stroke.
Some people are genetically predisposed to high cholesterol, but that doesn’t mean you can’t fight back. Eating a balanced diet, exercising regularly, and managing stress can all help keep LDL, or “bad” cholesterol, in check.
6. Reduce stress
Everyone gets stressed out occasionally, but if it’s a regular problem, you may be putting your heart at risk. That’s because stress triggers the release of hormones that raise blood pressure, increase heart rate, and contribute to inflammation.
While there’s no way to prevent stress entirely, you can take steps to manage it. Dr. Ozzie recommends soothing practices, such as deep breathing, meditation, or talk therapy. You don’t have to be perfect, but consistency over time can support a healthy heart.
7. Avoid smoking and limit alcohol
Smoking and excessive alcohol consumption are two of the leading, but preventable, causes of heart disease. Smoking raises blood pressure and causes plaque buildup, while heavy or long-term alcohol use over time can weaken the heart and affect its function.
No amount of smoking is safe. However, you don’t have to quit alcohol entirely. An occasional glass of wine or beer is generally OK when consumed in moderation. Whether you’ve recently started smoking or drinking more than recommended, or have had these habits your whole adult life, it’s never too late to quit or cut back.
We can help keep your heart healthy
Many people assume that heart disease is a normal part of getting older, but it doesn’t have to be. Making small lifestyle changes and participating in regular preventive care can lower your risk and support your heart for years to come. If you’d like help making these changes, contact us by calling 303-625-7976 or book your appointment online today. Telemedicine appointments are also available.