5 Tips for Staying Heart Healthy
Tuesday, February 23, 2021

Heart disease is a leading cause of death for men and women in the United States, but there are lifestyle adjustments you can make to prevent heart disease.

Here are 5 preventive steps that you can take to keep your heart healthy.

  1. Getting enough sleep

Most adults need around seven hours of sleep according to the Centers for Disease Control and Prevention. Not getting enough sleep over time can result in serious health problems. Harvard Health says mindful meditation is one way to help you fight insomnia and improve your sleep.

What you can do: Visit Beach Cities Health District’s (BCHD) YouTube channel for free Mindful Exercise Videos that can help you get a better night’s sleep. Give one a try before bed!

 

  1. Eat healthier foods

A variety of fruits and vegetables, whole grains, low-fat dairy products, skinless poultry, and fish are all healthy foods that you can incorporate into your daily food intake.

What you can do: Read BCHD’s blog on 7 foods that can improve your heart health. Check it out at https://www.bchd.org/7-foods-heart-health

 

  1. Exercise

Get creative on how you can safely stay active during COVID-19. How about going for a walk? The U.S. Department of Health and Human Services’ Physical Activity Guidelines for Americans recommends 30 minutes of exercise of moderate-intensity aerobic activity 5 days a week to help your heart stay healthy.

*People leaving their residences must strictly comply with physical distancing, as specified in guidance or protocols established by the County Department of Public Health. This revised temporary order requires all persons wear a face covering or mask over both the nose and mouth whenever they leave their place of residence and are or may be in contact with or walking near or past others who are non-household members in both public and private places, whether indoors or outdoors.

What you can do: Visit BCHD’s Center For Health & Fitness YouTube channel for free exercise videos and workouts you can do safely at home.

 

  1. Maintain a Healthy Weight

A combination of a healthier diet and an active lifestyle can help you maintain a healthy weight, which is a great investment in your long-term health. This reduces the chance of heart disease due to obesity.

What you can do: Join BCHD’s Center for Health & Fitness free virtual exercise challenges. See the latest challenge here: www.beachcitiesgym.com/challenge

 

  1. Get to know your family’s medical history

Get to know your immediate family’s medical history to find out if they have had heart disease and if so, at what age and what symptoms they experienced. According to the American Heart Association, even if your family has a clean bill of health, you should be aware of other genetic factors that can increase your family’s risk. Taking all the precautionary measures may reduce any possible risk.

What you can do: Talk to your immediate family today about their heart health history.

 

Sources:

https://www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726

https://www.heart.org/en/health-topics/consumer-healthcare/what-is-cardiovascular-disease/family-history-and-heart-disease-stroke

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations

https://my.happify.com/hd/8-ways-to-protect-your-heart-health/?et=4530a023-74b6-418f-85b7-6f200b388d70

https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html