Angelina County & Cities Health District encourages you to live your best life with a heart healthy lifestyle! Heart disease is a leading cause of death for both men and women in the United States. When you choose healthy behaviors, you can lower your heart disease risk while also preventing other serious chronic conditions like type 2 diabetes and some forms of cancer. You can also improve your overall health and well-being!
Below are several strategies laid out by the CDC and National Heart, Long and Blood Institute. You don’t have to implement every change at once. Instead, start with one or two you feel confident you can achieve and then build from there. Every step you take adds up to a healthier life!
Eat a Healthy Diet
A flexible and balanced diet can help lower your blood pressure, maintain proper blood sugar and improve your cholesterol.
Make healthy choices like more fruits, vegetables, whole grains, lean meats, and low-fat dairy products. Eat less salt, saturated fat, and added sugar.
Click HERE for tips on building healthy meals, shopping strategies and more!
Monitor Your Blood Pressure at Home
Nearly 1 in 2 adults has high blood pressure yet only a quarter of those have it under control. Self-measured blood pressure monitors are easy and safe to use, and your doctor can show you how to use one if you need help.
Blood pressure that’s consistently higher than 130/80 mm Hg can cause serious health problems.
Adults should spend at least 150 minutes each week doing moderate physical activity, such as brisk walks or bike riding. If you don’t have a lot of time to spare, try being active for 10 minutes at a time!
Try to add in muscle-strengthening activities at least 2 days a week, too, such as resistance band training, weight lifting or yoga. If you are mobility-impaired, consult with your doctor before attempting any new activities.
Click HERE for activity guidelines for older adults, hiking trail maps and more!
Choose Your Drinks Wisely
Substitute water for sugary drinks to reduce calories. If you drink alcohol, do so in moderation by limiting consumption to no more than 1 drink for women and 2 for men on days that alcohol is consumed.
Take Medicines as Directed
If you take medicine to treat high cholesterol, high blood pressure, or diabetes, follow your doctor’s instructions carefully. Always ask questions if you don’t understand something. Never stop taking your medicine without talking to your doctor, nurse, or pharmacist.
Learn Your Healthy History
Know your risks and talk to your family and doctor about your health history.
Get Enough Quality Sleep
Lack of sleep or getting poor-quality sleep increases the risk of having high blood pressure, heart disease, and other medical conditions.
Try to aim for 7-9 hours of sleep a night and go to bed and wake up at the same time each day.
Don’t exercise within 2-3 hours before your bedtime and don’t consume caffeine nor nicotine.
Practice Self-Care
Daily acts of self-care can benefit your heart because self-care is heart care. Studies show that having positive social support, close relationships and feeling connected to others makes it easier to stick to heart-healthy habits.
