9 Tips for Staying Heart Healthy in 2019

With February being American Heart Month, there is no time like the present to be examining one of the most pressing health concerns in the United States - heart disease - killing more than 610,000 Americans every year and responsible for 1 in 4 deaths. And in Palm Beach County, heart disease is the leading cause of death for both men and women.

Over 34 percent of adults in Palm Beach County have been told they have hypertension, a figure which has risen steadily since 2002. Moreover, over 6 percent of adults living in Palm Beach County have been told they have coronary heart disease, a figure that is slightly higher than the state rate of 5 percent. As we continue throughout 2019, let's make a pledge to begin living heart healthier lives with these 9 tips.

1. Monitor Blood Pressure

When blood pressure gets too high, the extra force can damage artery walls and create scar tissue. Scar tissue makes it difficult for blood and oxygen to get to and from your heart. Not only does this wear out the heart, but it can also cause a lack of oxygen. When the heart lacks oxygen, function can be limited or inhibited.

If you're 40 or older, you should be getting your blood pressure checked every year. If you have high blood pressure, the need to have it monitored at least twice annually increases tenfold. Some pharmacies and grocery stores, like Walgreens and Publix, now offer a place to check your own blood pressure; take advantage of the opportunity next time you shop.

2. Get More Sleep

If you think sleep has no sway over heart health, you'll want to think again. People who aren't getting enough sleep each night are at a higher risk for cardiovascular disease and coronary heart disease, regardless of age, weight, or exercise habits.

During long, deep periods of rest, the body releases chemicals which control heart rate and lower blood pressure. When the body is sleep deprived, these chemicals are inhibited, leading to higher blood pressure during the day and greater chance of developing cardiovascular problems. Aim for 8 hours of sleep each night.

3. Stay Active

Routine moderate physical activity is essential for heart health. You don't need to be hitting the weights everyday - aim for 30 minutes a day, 5 days a week of moderate exercise. Try a brisk walk or jog, or a bike ride. Any activity that gets you moving and breaking a light sweat will keep your heart pumping.

4. Manage Cholesterol

As we get older, cholesterol is a word we tend to hear more and more. Your body needs cholesterol to be healthy. However, an imbalance of cholesterol can lead to a heart attack or stroke. Changes in diet can help manage high cholesterol, including reducing saturated fats. Saturated fats, typically found in full-fat dairy products and red meats, raise your total cholesterol.

5. Achieve and Maintain a Healthy Weight

Maintaining a healthy weight is more than the number that's on the scale. Understanding your body mass index (BMI) and waist measurements, and what they mean for your health is more important than being a perfect size. A healthy weight can reduce the risk of not just heart disease, but also other health problems such as diabetes, kidney disease, and certain cancers.
Speak with your doctor about what your ideal weight should be based on your sex, height, and other genetic factors.

6. Consume Nutritious Foods

A varied diet of nutritious foods helps your cholesterol, blood pressure, and overall weight. As with keeping your cholesterol under control, you'll want to avoid saturated fats in a healthy diet. However, also aim to reduce trans fats and opt for monounsaturated and polyunsaturated fats instead. Examples of these healthy fats include avocados, almonds, and fish like tuna, salmon, and sardines.

Also aim to eat less salt and heavy sugars, and limit alcohol consumption. For more information on which foods will help your heart health, check out what the Heart Foundation recommends.

7. Eliminate Blockages in Nerve Flow

The body runs like a well-oiled machine, with all of its systems - immune, digestive, respiratory, and nervous - working in harmony. However, poor diet choices, inactivity, and sleep deprivation can all impact those systems. Over time, pinched nerves, tight muscles, or even poor organ health can cause blockages in the body, limiting nerve flow.
When this happens, the body will have a difficult time both sending and receiving messages. A North Palm Beach chiropractor or massage therapist can eliminate these blockages, as well as help provide diet and nutrition advice, and effective fitness routines for your body type.

8. Reach Out for Help

Those suffering from depression, anxiety, or social isolation are at greater risk of heart disease, in addition to other health conditions. Depression is more than just feeling sad, it can physically harm your body in ways you may not even feel. In 2019, don't be afraid to reach out for help.

9. Ditch the Cigarettes

Real or electronic, leave cigarettes in 2018. Both smoke and secondhand smoke are bad for your heart. In addition to the harmful chemicals both electric and real cigarettes contain, the nicotine in these products are also detrimental to cholesterol, anxiety, and dependency issues. Ditch the cigs, your heart will thank you.

Health is wealth. In 2019, focus on the choices that will make your heart happy (and healthy).