The heart is one of the most vital organs in the human body, tirelessly pumping blood to supply oxygen and nutrients to every cell. Maintaining a healthy heart is crucial for overall well-being, as cardiovascular disease remains one of the leading causes of death worldwide. Fortunately, many heart-related issues can be prevented through lifestyle changes and healthy habits.
Dr. Robin Muller of Riverwood Healthcare Center’s Aitkin clinic: “A strong heart reduces the risk of serious conditions such as heart attacks, strokes, and heart failure. Poor heart health is often linked to high blood pressure, high cholesterol, diabetes, and obesity, all of which can lead to long-term complications. Additionally, heart disease can impact daily life, causing fatigue, shortness of breath, and reduced mobility. Taking steps to care for your heart today can improve longevity and quality of life.”
Tips for maintaining a healthy heart include:
1. Eat a heart-healthy diet: A balanced diet plays a significant role in cardiovascular health. Focus on fruits and vegetables rich in vitamins, minerals, and antioxidants. Whole grains help lower cholesterol and support digestion. Eat lean proteins such as fish, poultry, and plant-based proteins. Limit sodium and processed foods. Reduce salt and trans fats to manage blood pressure.
2. Stay active: Regular physical activity strengthens the heart and improves circulation. Aim for at least 150 minutes of moderate exercise per week (such as brisk walking, cycling, or swimming). Do strength training exercises to enhance overall fitness.
3. Maintain a healthy weight: Excess weight increases the risk of heart disease. Eating a nutritious diet and staying active can help manage weight and reduce strain on the heart.
4. Monitor blood pressure and cholesterol: Regular health check-ups can detect early signs of heart disease. Managing blood pressure and cholesterol levels is essential for heart health.
5. Avoid smoking and limit alcohol: Smoking damages blood vessels and raises the risk of heart disease, while excessive alcohol consumption can lead to high blood pressure and heart failure.
6. Manage stress and get enough sleep: Chronic stress and poor sleep can negatively impact heart health. Practice relaxation techniques like meditation, deep breathing, and aim for 7-9 hours of sleep per night.
Prioritizing heart health is essential for a long and active life. By adopting a heart-friendly lifestyle that includes a nutritious diet, regular exercise, stress management, and routine health check-ups, you can protect your heart and overall well-being. Small, consistent changes can make a significant difference in maintaining a strong and healthy heart.
After an acute cardiac event like a heart attack, heart procedure or surgery occurs, Riverwood’s cardiopulmonary department is here for patients with comprehensive cardiac rehabilitation. Mitch Kline, exercise physiologist and therapist, helps patients with specific types of exercises and equipment to help them return to the activities they enjoy.
Kline comments, “The heart is so resilient. The more you exercise, the stronger it can get. I love helping my patients achieve their goals of getting back to golfing, hiking or fishing.”
An annual exam, where your blood pressure and other vital signs get monitored, can help you stay on track with your heart health. For an appointment with a primary care provider, call Riverwood at 218-927-2157.