• The Hammonton Gazette

Basic tips for a healthy heart


As you age you must change your lifestyle to healthier one to maintain a healthy heart. (Courtesy Photo)

As you get older your risk for heart disease increases. You need to take big steps to actively monitor your health and change your lifestyle to a healthier one.


Health.gov shares basic heart health tips to help you and your loved ones lower your risk for heart disease.


Eat healthy


Changing your diet can be one of the most difficult ways to lower your risk of heart disease — difficult because you may be accustomed to eating certain foods and certain spices on your foods for years. As you get older these foods can be a danger to your life paired with stress and sleep habits.


Start by eating the right foods. A heart-healthy diet is low in saturated and trans fats, added sugars and sodium. Heart-healthy foods are high in fiber, such as whole grains, fruits and vegetables. You can find all these types of foods at your local grocery stores.


Get Active


Becoming more active can also help to lower your risk for heart disease. You don’t have to become a professional weight lifter to create a healthier lifestyle. Health.gov said adults need at least two and a half hours of moderate aerobic activity each week. This can include fast walking, dancing and biking.


Begin by working out for at least 10-20 minutes a day. Increase the time as you adjust your schedule and your body to physical activity.


Encourage Healthy Habits


Take a look at your life and monitor what unhealthy habits may cause heart problems in the future. Break away from habits such as smoking, alcohol or stress.


Quitting smoking helps lower your risk of heart disease and heart attack. Secondhand smoking can be just as harmful to you as well. Ask guests to smoke outside and try to avoid being around people that will smoke without considering your health.


Drink alcohol in moderation and manage stress properly. Stress is one of the leading causes of heart disease, depression and high blood pressure.


Practicing deep breathing techniques and meditation are good ways to manage your stress and relax yourself.