Feb. 16—The National Heart, Lung, and Blood Institute gives tips and information on steps people can take to prevent heart disease for American Heart Month.
1 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.
Go to bed and wake up at the same time each day.
2 Manage blood sugar
Maintaining stable blood sugar levels is crucial for heart health, especially for people with diabetes or those at risk of developing diabetes.
Eat a diet rich in whole foods, including vegetables, fruits, whole grains, lean proteins, and healthy fats.
Monitor your carbohydrate intake and choose complex carbohydrates, like whole grains and legumes, to help control blood sugar levels.
3 Manage stress
Learning how to manage stress with healthy coping strategies helps improve your emotional and physical health.
Use relaxation techniques that combine breathing and focused attention on pleasing thoughts and images to calm the mind and body.
Consider meditation, as it can help to lower stress.
4 Control cholesterol
Try the Therapeutic Lifestyle Changes (TLC) Program which combines diet, physical activity, and weight management to help lower high blood cholesterol and improve heart health.
Eat a heart-healthy diet that is low in saturated fats, as these can raise LDL cholesterol levels.
5 Control blood pressure
Keep your blood pressure in a healthy range and keep track of your numbers. Blood pressure that's consistently higher than 130/80 mm Hg can cause serious health problems.
Have your blood pressure checked each time you visit the doctor.
Use a blood pressure monitor to measure your blood pressure at home and learn how to measure it correctly.
—Derrick James
