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Home / Blog / How to Keep Your Heart Healthy So You Have a Long and Enjoyable Life
How to Keep Your Heart Healthy So You Have a Long and Enjoyable Life
Heart disease kills 610,000 American men and women each year. About 1 in 4 of all deaths result from heart disease, says the CDC. And it’s the single leading cause of death in the United States – and across the entire world.
So it’s no wonder that your heart’s health comes to the top of your mind at the moment!
You’re wise to feel concerned over the state of your heart’s health.
But how do you take care of your ticker so you don’t find yourself meeting an early demise?
Well, it’s quite simple. You probably know the basics. But let’s get a little farther in-depth:
1. Eat a Heart-Healthy Diet
Make fat and salt your top enemies. This doesn’t mean you need to avoid them completely at all costs. But whenever possible, turn those foods down.
Cheese, red meats, and baked goods have high fat.
Instead, eat a diet heavy in fruits, veggies, and whole grains. Make any kind of fish (but especially salmon) a regular part of your diet.
Organic foods will only help.
And if you must have foods that typically have a lot of fat, get the low-fat or fat-free version.
2. Aerobic Activity Guidelines
The Department of Health and Human Services recommends 75 minutes of vigorous aerobic activity each week. You can also get 150 minutes of moderate aerobic activity.
What is “vigorous?” And what is “moderate?”
Walking and mowing the lawn would be “moderate.”
“Vigorous” means running and swimming.
They also recommend you should do 1 set of 12-15 reps of training for each major muscle group at least twice per week.
3. Reduce Stress Where Possible
Look, adult life is stress, isn’t it?
It’s not easy.
…And you can’t control much of what happens around you that in turn leads to stress in your own life.
However, you can control some things. So if you can, do what’s possible to minimize or eliminate that stress.
And if you find yourself overwhelmed with stress, maybe you have to up your physical activity, spend more time with friends or family, or even talk with a counselor to learn healthier coping methods.
4. Other Contributing Factors
You can’t control your age or genetics. But, you may have to up the other ways in which you help your heart’s health at certain points.
For example, your risk of heart disease increases if you’re a man over 45 or a woman over 55. And if you had a father or brother who died of heart disease before 55 or a mother or sister who died of heart disease before 65, you also have higher risk of heart disease.
If any of those hold true for you, then it’s extra-important for you to take good care of your heart.
So yes, keeping your heart healthy is simple. But it’s not always easy – especially with such ready access to salty and high-fat foods.
At least now you know what to do. And that’s half the battle!