At PMR, it isn’t just bones, back pain, and injuries that cause patients to seek out our professional care. In fact, though heart disease may seem less frightening than cancer or certain viruses, it continues …
4 Ways to Lower Your Risk of Heart Disease
At PMR, it isn’t just bones, back pain, and injuries that cause patients to seek out our professional care. In fact, though heart disease may seem less frightening than cancer or certain viruses, it continues to be the leading cause of death for Americans. Fortunately, in many cases, heart disease is both preventable and treatable.
Certain lifestyle modifications, such as quitting smoking, which are relatively simple (even if they aren’t easy) can have a significant, immediate impact on heart health. Other lifestyle changes involve habits that must be shaped and developed over time (and at PMR, assisting patients in changing their habits for the better is one of our primary goals).
Here are a few of the most effective changes you can make to lower your risk of heart disease—today and every day.
- Developing a Healthier Diet
Apart from quitting smoking, eating healthier may be the single most impactful thing you can do to improve your heart health. But these days it seems there are so many studies and developments in nutrition and wellness research that it can be a full-time job just keeping track of them.
The good news is that many of the same principles that even as we shift our thinking in certain areas, some of the principles that have long guided nutritionists continue to apply. A good place to start is to eliminate or reduce junk food—including highly processed foods, sugary foods, and foods containing trans fats—while introducing more fruits, vegetables, and foods high in dietary fiber.
With that in mind, the most recent research suggests that like other health concerns, diet and nutrition require an individualized approach—in other words, the same foods aren’t good and bad for everybody. This fits in perfectly with our philosophy at PMR, as our dietitians and nutritional counselors emphasize a comprehensive, individual approach to wellness.
- Watching Your Numbers
There are a few key numbers that are particularly important for heart health—including blood pressure, blood sugar, and cholesterol levels. You may also want to consider body mass index (BMI) and fasting glucose levels.
Although these numbers vary by age and sex, among other considerations, there are certain guidelines that can be followed. It’s often suggested that blood pressure should ideally be below 130/80 mm Hg, for example, and that total cholesterol should be kept under 180 mg/dL. For more detailed and specific information, consult with your physician or dietitian.
- Exercising Regularly
Introducing regular exercise into your weekly routine is huge for heart health, and for many people can be the key difference that ensures a healthy heart. And exercising for heart health doesn’t mean that you have to become an athlete overnight. Light cardiovascular exercise—such as biking or jogging—completed for 20 to 30 minutes, five days a week, can have a significant impact.
- Reducing the Influence of Stress
Heart disease kills more Americans than any other illness, and though the link between stress and heart problems is not entirely understood, it’s been examined closely for decades. To begin with, stress can increase blood pressure, and may lead to poor habits that can negatively affect heart health, including smoking, binge eating, and excessive alcohol consumption.
