Five Simple Things You Can Do To Keep Your Heart Healthy

Did you know there are some simple things you can do to help your heart stay healthy? Here are some suggestions:

#1 get a flu shot– This injection cuts your risk for a heart attack by 19% — even more if you get yours between September and early November. The risk of heart attack rises when people develop inflammation from any cause, and the leading cause in winter is respiratory infections, which easily spin off from flu. When you get your shot don’t forget to exercise. Exercise actually increases the effectiveness of the shot and increases your immunity to the flu.[1]

#2 bundle up when winter chills hit– The combination of colder temperatures and physical activity increases the workload on the heart. People who are outdoors in cold weather should avoid sudden exertion. Just walking through heavy, wet snow or snow drifts can strain a person’s heart. In addition people can suffer from Heart failure brought on by sudden hypothermia.

#3 lower your stress– How you respond to stress will definitely affect your heart. You can respond in a positive way or a negative way. You can take short walks, meditate, plan breaks or you can over eat, eating unhealthy foods, consuming too much alcohol, or smoke. One choice will prolong your life the other will eventually shorten it.

Responding to stress with anger can also be harmful, since it sets off a series of physiological changes including increased heart rate and elevated blood pressure levels that can increase your chance of having a heart attack. People who are prone to anger are also more prone to turn to unhealthy behaviors such as smoking, excessive alcohol consumption and overeating.[2]

#4 take your vacation time Men who take regular vacations are 32 percent less likely to die of heart attacks and 21 percent less likely to die early. And women who go on vacation have a 50 percent lower risk of heart attack, finds the Framingham Heart Study.[3] Women who don’t take regular vacations are up to three times more likely to be depressed than their peers. Not taking a break can elevate the amount of the stress hormone cortisol in your body. And cortisol may actually speed up the aging process.[4]

#5 eat heart healthy  A heart-healthy diet can reduce your risk of heart disease or stroke by 80%. Include in your diet things like raw nuts, olive oil, fish oils, flax seeds, or avocados. Add fresh fruit and vegetables to your diet, and cereals, breads, and pasta made from whole grains or legumes. In addition consider fish that is broiled or grilled and other meats high in omega 3’s.  Consider substituting Greek Yogurt or sour cream and use fat free milk instead of whole milk or 2%. Instead of using butter to cook with consider using herbs or lemon juice. When you are cooking also consider using liquid oils like canola, olive, safflower, or sunflower. When you eat out at restaurants ask that the salad dressing be put on the side. [5]