Benefits Bulletin

A Heart Healthy Lifestyle

April 18, 2017

Benefits Team

Heart disease is one of the leading causes of death in the U.S. these top seven tips can help you to reduce your risk of heart failure daily.

1. Be Active

The national spokesperson for the American Heart Association’s Go Red for Women, Dr. Suzanne Steinbaum, says “Physical activity boosts your overall cardiovascular health by helping to improve and maintain your cholesterol levels, blood pressure, blood sugar and a healthy BMI.” She goes on to say that any physical activity that gets your body moving and gets calories burning is beneficial to your heart. Running, biking, and gardening are good examples of getting your body moving.

2. Yoga

Practicing Yoga can help lower blood pressure, increase lung capacity, improve respiratory function and boost circulation. Yoga also helps to decrease stress.

3. Diet

No, that’s not “dieting.”  However, maintaining a healthy diet can help to balance your body’s natural functions. The School of Medicine recommends the “Dash Diet,” which is low in saturated and trans fat.  While it is rich in fruit and vegetables, it also includes high protein low fat meats, such as fish and poultry.

4. Omega-3s

Omega-3 fatty acids have been shown to decrease the risk of abnormal heartbeats, reduce triglyceride levels, and lower blood pressure. To maximize health benefits, you should include fish in your diet at least twice a week, especially fatty fish such as salmon, herring, and trout.

5. Manage Your Stress

Stress can increase blood pressure, increase heart rate, and cause lack of sleep. Meditation, yoga, a regular workout routine, or regular massage can help manage daily stresses in your life.

6. Stop Smoking

Smoking throughout your life can shave as much as 13-14 years off, putting you at greater risk for heart disease and other complications.

7. Manage Your Weight

Being overweight can cause many issues, such as high blood pressure, type-2 diabetes, and heart disease. Maintaining a healthy weight can eliminate many of the risks that your body is exposed to when carrying excess weight.