5 Ways To Keep Your Heart Healthy

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Person drawing a heartline

The heart is arguably the single most romanticized bodily organ throughout human history, but are you taking care of it the same way those writers have penned its emotional importance? Maintaining a healthy heart lowers the risk of heart disease or a stroke and increases quality of life for the many years ahead. Here are 5 ways to keep your heart healthy so you can take on all of life’s adventures.

A Healthy Lifestyle Makes For a Strong Heart

With over 100,000 beats occurring each day, this cardiovascular workhorse is quite literally the center-most organ responsible for efficient body function. The heart provides efficient nutrients, oxygen and waste management throughout the body with use of its systematic blood flow. Since the heart plays such an integral role, you must treat your body right to stay in tip-top shape. Be mindful of your lifestyle choices and follow these heart health tips below to preserve your health in the long run.

Avoid Smoking & Tobacco Products

As you drive down the interstate highways during your travels, you may pass by large industrial smoke stacks pumping massive amounts of smoke into the air. Think of tobacco smoke in a similar manner. Every drag of a cigarette pollutes your lungs causing permanent damage to your body – and that certainty includes your heart. That isn’t to say that cigarettes are the only product to blame. The following list will highlight other high-nicotine and tobacco products to stay away from in order to promote heart health.

  • Cigarettes
  • Cigars
  • Pipe Tobacco
  • Smokeless Tobacco / Chewing Tobacco
  • E-Cigarettes
  • Vapes
  • Hookah / Shisha
  • Secondhand Smoke

Limit Alcohol Consumption

You’ve probably heard this advice hundreds if not thousands of times before – “drink in moderation.” It may be annoying the thousandth time over, but the advice still holds firm in its truth. Excessive alcohol consumption can domino into a large amount of negative health effects that directly affect the heart. These conditions include scenarios such as alcoholism, high blood pressure, stroke, obesity and more. Controlling how much alcohol you drink will significantly lower the associated cardiovascular risks. With this in mind, use the “…in moderation” phrasing as your words to live by. Remember, even the healthiest of things in excess won’t provide you any health benefits.

Stay Active On a Regular Basis

Staying active everyday, or as often as you can, is an important way to keep your heart in healthy working condition. This doesn’t mean to hurt yourself with a viciously rigorous workout schedule, but maintaining regular physical activity is a must. It’s also essential to make a mental note to not stay seated for long periods of time. Get up, move around and keep your body going. Strengthening the heart and your cardiovascular health will create these general health benefits.

  • Improved Circulation & Oxygen Use
  • More Energy
  • Increased Endurance
  • Lower Blood Pressure
  • Less Stress
  • Stronger Bones
  • Improved Sleep
  • Healthy Body Weight
  • Muscle Tone, Strength, Balance & Joint Flexibility

Maintain A Heart-Healthy Diet

Eating well is another large part of heart health maintenance. To begin, we’ll stress these three words: read, read, read. Reading nutritional fact labels at the grocery store will be an important first step to healthy eating. This will help you understand how many servings are in each product package and what exactly it’s made of. You now can keep a watchful eye of what enters your body so you can consume the perfect amount to provide the healthiest and most efficient energy. Knowing what you’re eating and maintaining portion control are two differentiating factors while preparing and ultimately consuming your meals – and yes, this means not going out to eat as much. Follow these tips to maintain a heart-healthy diet.

  • Lower Your Sodium Intake
  • Eat Enough Fruits & Vegetables
  • Differentiate Between Good and Unhealthy Fats
  • Go with Whole-Grains
  • Limit Added Sugars in All Forms
  • Be Mindful of Serving Sizes
  • Limit Red Meats & Eat More Lean Meats for Protein
  • Limit Alcohol
  • Drink Water

Don’t Forget About Mental Health

Individuals who suffer from depression or have no social support system have a heightened risk of heart disease. Blood in the body begins to clot and the arteries can harden, increasing the chance for a heart attack. Anxiety and depression related symptoms range far more than simply emotional struggles and self-doubt. Patients also suffer from physical health complications such as insomnia and fatigue along with the varying heart conditions. Seek structure in your life in the form of things that make you happy and those who sincerely care for you. Treating depression could save you and your heart.

Hearth Health Month 2018

For those who didn’t know, February is the most important month for the heart. Heart Health Month comes around every February and shares the love of the heart with the ever-popular Valentine’s Day. Throughout the month, the nation gets together to share heart-healthy lifestyle choices, information and helpful tips on how to prevent heart disease. JAG-ONE Physical Therapy is once again joining the ranks of heart health awareness this 2018 as a seasoned-veteran in spreading heart health education. We wish to encourage you to show your love for the heart with us and spread the word! Feel free to contact us for more information about Heart Health Month 2018 or for heart health tips.

Professional Health and Wellness Advice Near You

Give your heart an extra pep with every beat at JAG-ONE Physical Therapy. Our compassionate staff will give you the proper health and wellness advice you need to get back to the life you love. To learn more about us, please contact your nearest JAG location for comprehensive bodily health services. Protect your heart and increase your health with JAG.