
5 Lifestyle Changes That Support Long-Term Heart Health

Keeping your heart healthy through positive lifestyle habits could add years to your life. Not only that, but a heart-healthy lifestyle can help ensure that you enjoy your years by promoting emotional well-being, restful sleep, positive energy levels, and more.
The expert team at Midwest Regional Health Services in Omaha, Nebraska, provides preventive care, including cholesterol and blood pressure and screenings, to help keep you and your family healthy well into the future.
In honor of American Heart Month, here’s a look at five lifestyle changes worth making.
1. Eat an anti-inflammatory diet
Though moderate amounts of sweets, processed, and fried foods can fit within a nutritious diet, eating primarily heart-healthy foods can lower your risk for a range of cardiovascular problems, including heart disease.
Thanks to antioxidants, healthy fats, and fiber, heart-healthy foods guard against inflammation and promote positive blood flow. Aim to eat a variety of vegetables, fruits, nuts, whole grains, and healthy fats, such as omega-3 fatty acids. Oily fish, like salmon, flaxseeds, and walnuts contain omega-3s.
2. Stay moderately active
Exercising for 30 minutes at least five times per week can strengthen your heart health in a range of ways. Routine workouts help keep your weight within a healthy range, improve your sleep quality, and help you better manage stress. All these perks play a role in positive cardiovascular health.
Examples of helpful activities include hiking, biking, jogging, and swimming. These aerobic activities also promote positive circulation and guard against inflammation.
3. Improve your sleep habits
About one in three adults fall short of the recommended seven hours of sleep per night. Shifting your habits to invite sufficient, restful sleep protects your heart and overall health by allowing for nightly restoration and staving off exhaustion.
To start sleeping better, stick to similar sleeping and waking times, sleep in a dark, comfortable room, and avoid bright lights and digital devices before bed. Meanwhile, limit your caffeine intake to morning or midday only.
4. Stop smoking
Smoking is a major contributor to heart disease, due to cellular damage from the chemicals you inhale. Nicotine and tobacco products also damage the structure of your arteries and heart, raising your risk of fatty plaque buildup known as atherosclerosis.
About 21% of the 9.4 million deaths from coronary heart disease around the world each year are attributed to tobacco use and second-hand smoke exposure. So avoid close proximity to smoking, too.
5. Limit or avoid alcohol
The occasional glass of wine won’t likely harm your long-term heart health, but drinking excessively can. One study showed that adults with a history of binge drinking had a 22-45% higher risk of heart disease compared to those who drank only moderately (up to one to two servings per day, depending on your size).
If you don’t drink, experts recommend not starting. If you do, stick to moderate and occasional portions.
To get personalized support for protecting your long-term heart health, contact Midwest Regional Health Services today.
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