By: Vivian Silver, MS, Exercise Physiologist, Cardiac Rehabilitation, MemorialCare Heart & Vascular Institute, Long Beach Memorial | Responsible for one of every three deaths in America, heart disease is the No. 1 killer of both women and men, but can be prevented by living a heart healthy lifestyle. A heart healthy life is as easy as making healthy eating choices, getting regular exercise and managing stress.
In order to live heart healthy, you must make healthy eating choices. These choices should include foods that are low in salt, high in fiber and with low saturated fats, which in turn can all help lower cholesterol. Fruits, vegetables and whole grains are important to keep in your diet to protect your heart from heart disease. A heart healthy diet also includes moderating your alcohol intake, and eliminating tobacco completely from your life.
The second key factor is exercising regularly. Regular exercise should be at a minimum of 30 to 60 minutes, three to five times per week, and within your target heart rate zone. The American College of Sports Medicine’s motto “Exercise is Medicine” is very important to remember for any rehabilitative purpose and prevention. Eating healthy and exercising regularly can both lead to establishing and maintaining a healthy weight, resulting in the prevention of heart disease.
Finally, the third key factor is managing stress. In order to manage stress, at a minimum, you should do
10 to 20 minutes of a relaxation technique (i.e., deep breathing, yoga or Tai Chi) two to three times per week.
As the American Heart Association says, “You’re never too young — or too old — to take care of your heart.” Eating healthy, being active and managing stress can help prevent heart disease at any age.
Taking preventative precautions also is very important in maintaining a heart healthy life, which is why getting regularly screened for diabetes, blood pressure and having cholesterol levels measured is important in knowing your risk for heart disease. Knowing the symptoms of heart disease is another beneficial way to catch the disease early. Knowing the symptoms, and taking steps toward living a heart healthy life, can be vital to your health. Learn the symptoms of heart disease at MemorialCare.org/LBHeart.