Some risk factors for heart disease, like air pollution, are out of your control, but many of the biggest risk factors are within your control. This means that the choices you make every day, from what you eat to how much you move, can have a significant (and potentially life-changing) impact on your heart health.
That’s why Dr. Henock Saint-Jacques and his team of experts prioritize healthy habits here at Harlem Cardiology in East Harlem, New York. Read on to learn six daily habits that may lower your risk of heart disease, strokes, or heart attacks.
Regular physical activity helps lower your risk of heart disease in three ways. It:
The American Heart Association recommends at least 150 minutes of exercise each week. That sounds like a lot, but it breaks down to just 30 minutes a day, five days a week.
A heart-healthy diet helps protect the endothelium, the thin inner lining of your blood vessels.
Your endothelium acts like the “Teflon coating” inside of your arteries. When it’s healthy, blood flows smoothly, inflammation stays low, and your arteries can expand and contract normally. However, diets high in saturated fat, added sugars, and heavily processed foods can damage this lining.
Once your endothelium becomes unhealthy, cholesterol and inflammatory cells are more likely to stick to the artery wall and increase your risk of plaque buildup (atherosclerosis), heart attack, and stroke.
To support your endothelium (and blood vessels in general), try to eat more:
At the same time, pass on foods high in sodium, added sugars, saturated fats, and highly processed ingredients. These foods can contribute to high blood pressure, elevated cholesterol, chronic inflammation, and damage to your blood vessels.
When you sleep, your body regulates blood pressure and repairs blood vessels. Most adults should aim for 7 to 9 hours of sleep each night.
If your sleep is just so-so, it’s time to implement new bedtime routines. Good sleep hygiene means going to bed at the same time (or close to it), sleeping in a cool, dark room, and avoiding screens for 1-2 hours before bed. Getting exercise, especially early in the morning, can also help reset your circadian rhythm.
Note: Sleep disorders, like sleep apnea, can also increase your risk of heart disease. If you frequently wake up feeling tired, snore loudly, or struggle to stay asleep, talk with Dr. Saint-Jacques.
Stress is a normal part of life, but chronic stress may contribute to high blood pressure, unhealthy eating habits, poor sleep, and other behaviors that increase cardiovascular risk.
Find new, healthy habits to recharge both your mental and physical well-being. Stress-busting hobbies include exercise, reading, crafts like knitting or coloring, and doing puzzles.
High blood pressure and high cholesterol are often called “silent” conditions because they usually don’t cause symptoms until damage has already occurred.
Regular checkups allow Dr. Saint-Jacque to monitor important health markers, including:
In addition to your routine care here at Harlem Cardiology, you can also keep track of your daily numbers, whether that’s your weight or daily blood sugar checks (if needed). Unchecked diabetes can increase your risk of heart disease.
Many popular beverages, especially trendy dirty sodas, are loaded with added sugars, sodium, or saturated fat. All of this can contribute to a metabolic disaster, including weight gain, high blood pressure, elevated cholesterol, and an increased risk of heart disease.
Instead, make sure what you drink daily is good for your heart. Drink plenty of water each day. Other healthy beverages include herbal teas, fresh juice, and green/black tea.
For many people, one to three cups of black coffee a day may support heart health. Just be mindful of sugary syrups, whipped cream, and high-fat creamers that can quickly turn a healthy drink into a high-calorie treat.
Many forms of heart disease develop gradually over many years. If you have risk factors such as diabetes, high blood pressure, high cholesterol, obesity, or a family history of heart disease, preventive cardiology here at Harlem Cardiology can help identify concerns before they become emergencies.
Call 646-381-2181 or use our Request an Appointment button to schedule your cardiovascular evaluation.
