5 Lifestyle Changes You Must Make for Your Heart Health

If you don't give your heart the attention it needs, you will put yourself at higher risk of heart disease. Heart disease is the leading cause of death in the United States, appearing in many forms. Fortunately, there are simple steps you can take to keep your heart healthy and strong. Maintain a Healthy Diet Get enough vitamins, minerals, fiber, protein, and other essential nutrients. Minimize your intake of refined sugars and red meat. Choose healthy fats such as olive oil, nuts, seeds, and avocado instead of unhealthy fats such as those found in margarine, processed foods, and junk food. Stop Smoking Not only can smoking cause respiration problems and lung cancer, but it can also give you heart disease. 1 out of 5 heart disease-caused deaths were ultimately caused by smoking, and you're up to 4 times more likely to get heart disease if you're a smoker. There are plenty of resources available, from information to e-cigarettes to nicotine patches, to help you quit smoking, so why put it off any longer? Manage Stress Stress increases your blood pressure and makes you more vulnerable to heart attacks. To reduce stress, make a point to take time to relax every day. Great ways to relax include connecting with loved ones, exercise, meditation, art, gardening, and other hobbies. If there is a constant source of stress in your life, such as a toxic person causing you trouble or a chronic mental illness, you'll need to deal with those problems directly. Cut out toxic people from your life, and seek professional help for anxiety and depression. Limit Your Alcohol Intake Drinking too much alcohol will raise your blood pressure and cause other heart-related problems. On the other hand, drinking a moderate amount of alcohol can actually improve your heart health. The official recommended limit is 2 drinks a day for men, and 1 drink a day for women. One drink is defined as 1.5 fluid ounces of liquor, 5 fluid ounces of wine, or 12 fluid ounces of beer. Get Plenty of Exercise The official recommended amount of exercise is 150 minutes of moderate exercise per week, or 75 minutes of vigorous exercise. Find an activity you enjoy and commit to doing it every day. Something is always better than nothing! This, combined with a healthy diet, makes for easy weight management. According to a specialist from ICE, Institute of Cardiovascular Excellence, doing everything you can to maintain a healthy weight is essential to heart health. Exercising daily decreases your risk for heart problems, obesity, depression, and many other diseases. Taking care of your heart doesn't have to be difficult! By following these five simple suggestions, you can make a huge difference to your health.