Medically reviewed by Misty Seidenburg
Coronary heart disease, a blockage of the arteries supplying the heart, is the most common type of heart disease. According to research, the costs of managing various types of heart diseases in the United States between 2018 and 2019 were estimated to be around $239.9 billion for healthcare services, which includes medication, medical care, and lost productivity.
Risk factors for heart disease include high blood pressure, high LDL cholesterol, smoking, being overweight/obese, diabetes, poor diet, physical inactivity, and excessive alcohol use. Of these, obesity is the most prevalent risk factor for chronic diseases, such as heart disease. Inactivity at the workplace has increased 83 percent in the past few decades, and fewer than 20 percent of jobs involve physical activity. Technology can improve efficiency at work, but it’s not doing much to make our bodies more efficient which is why it’s more important than ever to make sure you’re doing all you can to protect your heart by being active when you can.
Thankfully, most risk factors for heart issues are controllable. There are simple lifestyle changes that you can make to help protect your heart.
Implementing physical activity and better nutrition into your day-to-day routine is paramount. Physical activity can do wonders for your overall health, from combating diseases and illnesses to improving your sleep and stabilizing your mood. While engaging in consistent exercise is one component, a well-balanced diet can also provide you with the necessary nutrients needed to fuel your body.
Before beginning any type of exercise, stretching routine, or lifestyle adjustment, you should consult with a qualified healthcare professional.
Let’s explore some recommendations from the American Heart Association for tips about physical activity and healthy eating habits that can be incorporated into your daily life.
The easiest and most effective way to begin an exercise program is to start walking. It is easy to get started, sociable, can be done anywhere, and doesn’t cost a penny. It is easy to make a walking program part of your daily routine and it doesn’t have to be 30 minutes continuously; you can break it up into three 10-minute sessions per day.
Find an exercise partner, whether it’s a spouse, friend, or work colleague, who will hold you accountable. This way, when you don’t feel up to walking, you will have someone to motivate you and help you through those difficult times where you don’t feel as motivated.
Walking provides many benefits for one’s physical and mental health. From a physical standpoint, it can promote blood circulation and lower cholesterol levels. From a mental standpoint, walking can help enhance your sleep regimen and decrease the risk of experiencing mental disparities like depression. Walking has significantly contributed to reducing the risk of stroke by 20%. Incorporating walking into your routine may improve the quality of your overall quality of your cardiovascular health.
The key to a healthy diet is eating nutrient-dense foods versus calorie-dense foods. Our diets should consist of high-quality proteins, fruits and vegetables, whole grains, low-fat dairy products, and limited amounts of sugary foods and beverages. Incorporating these items into your diet can help to improve your heart health and reduce the risk of developing heart disease.
Stress plays a crucial role in your heart health, as it can increase your chances of experiencing heart disease. Dealing with chronic stress can negatively affect multiple aspects of your heart including blood pressure and heart rate. To combat this, we recommend implementing stress management techniques like taking a walk, meditating, or spending time with friends and loved ones. By taking the time to unwind and relax, you can not only benefit mentally, but also reduce the strain and risk levels on your heart.
Another important step you can take to improve your overall health and protect your heart is to find and get regular check-ups with a primary care provider. A primary care provider can work with you to help provide regular blood pressure screens so you can be proactive in monitoring your heart health and make lifestyle adjustments as needed based on their guidance to prevent issues before they begin.
The key to heart wellness is to make small and subtle lifestyle changes you can sustain. It may take longer to see positive results, but your odds of success will be greater.
As with any medical condition, consult with a qualified healthcare professional to map out the most appropriate course for you. This may include medications that can help stabilize your cholesterol and blood pressure. Your physician may guide you into community-based programs that will help on your road to healthy lifestyle changes. Recognize that when navigating changes in your life, you will have peaks and valleys, and many turns along the way. The greatest obstacle to success occurs inside of us, not outside.
Have you been experiencing issues with your heart? If you are ready to kick off your journey to a healthier heart, physical therapy can be a beneficial option towards your pursuit of a healthier heart. We have a team of physical therapists who are equipped with the skills and tools necessary to support you on your journey to better health, whether you are recovering from a heart-related condition or injury. We are committed to assisting you through our personalized treatment plans as you achieve your goals.
Schedule an appointment with us today and take the first step towards a healthier heart and lifestyle at a PT clinic near you.
