Ways to a Healthy Heart

Heart disease is one of the leading causes of death in America, especially for women. But there is quite a few things you can do to help your heart stay healthy and prevent disease.

1. Know Your Risks: Some risk factors are preventable, others are not. Risk factors vary from person to person. Risk factors include:


a. High blood pressure

b. High cholesterol

c. Overweight or obese

d. Diabetes or prediabetes

e. Smoke

f. Have a family history of heart disease

g. Being a woman

2. Check your blood pressure and cholesterol regularly. If these numbers are high, work with your provider on the best way to get them in a healthy range.

3. Eat well

  1. Eat plenty of vegetables, fruits, whole grains, and protein-rich foods such as fish, eggs, nuts, seeds, and legumes.

  2. Limit sodium, saturated fats, trans fats, and limit added sugars

  3. Avoid or limit alcohol

  4. Speak with your provider or health coach to find an eating plan that’s right for you


4. Maintain a healthy weight


5. Manage stress. Research suggests that emotionally upsetting events can sometimes trigger a heart attack or angina in some people. Stress can contribute to high blood pressure and heart disease risk factors. Some people deal with stress by consuming alcohol, using drugs, smoking, and overeating – all can contribute to heart disease. Ways to manage stress include:

  1. Speak with a therapist

  2. Practice medication and yoga

  3. Exercise

  4. Spend time outside

  5. Get enough sleep

  6. Talk with friends, family, or religious support systems


6. Stay active and exercise regularly


7. Quit smoking


8. Get enough quality sleep


9. Get regular checkups! If you need a checkup or want to learn more about heart disease, please call us at 704-792-2242


Information from: https://www.nhlbi.nih.gov/education/american-heart-month