Want to make sure your heart is healthy? These 5 tips can help

Do you know February is American Coronary heart Month?

You should use it as a time to concentrate on and enhance your cardiovascular well being.

Dr. Cesar Nahas, cardiothoracic and vascular surgeon with UT Physicians, shares his high 5 ideas towards a more healthy coronary heart and way of life.

Consuming meals with extreme salt, saturated fats and sugar can improve your probabilities of a stroke or coronary heart assault. Nevertheless, as an alternative of getting a whole weight loss program makeover, Nahas suggests small modifications right here and there that can profit you in the long run.

“You’ll want to be pleased with the best way you eat and keep away from an excessive weight loss program that you understand you’ll not keep,” mentioned Nahas, who can be an affiliate professor within the Division of Cardiothoracic and Vascular Surgical procedure at McGovern Medical College at UTHealth. “Strive pure merchandise. An excellent rule is, if you happen to learn one thing on a label that you simply don’t perceive, you in all probability shouldn’t eat it.”


Getting shut-eye doesn’t simply allow you to really feel energized the subsequent day, it additionally helps ease the stress in your coronary heart. Specialists agree that almost all adults require seven hours per night time of sleep, throughout which period the physique can restore and recharge. The Facilities for Illness Management and Prevention experiences that those that have a historical past of sleep issues are additionally in danger for well being issues that improve their probabilities of coronary heart illness, stroke and coronary heart assault.

February is American Heart Month.
February is American Coronary heart Month. (KPRC)

Specialists advocate sustaining a sleep schedule, avoiding synthetic gentle earlier than mattress, getting sufficient bodily exercise in the course of the day, and avoiding extreme quantities of alcohol and caffeine for an optimum night time’s relaxation.

Common bodily exercise has a large number of advantages on your physique, together with your coronary heart well being. The American Coronary heart Affiliation recommends a minimal of 150 minutes per week of average train or 70 minutes of upper depth exercise, similar to working or biking. Muscle strengthening is essential, as effectively.


“Your age and the way in form you might be will decide how a lot you are able to do, however the concept is to do one thing,” Nahas mentioned.

Seeing a physician usually may also help to ascertain the place you might be in your well being care journey and assess your threat for coronary heart illness. You probably have been recognized with circumstances similar to diabetes or hypertension, neglecting physician’s appointments can have devastating long-term penalties, Nahas mentioned.

These with a household historical past of coronary heart illness, particularly if it occurred at an early age, ought to pay attention to their threat components.

Love could make you cheerful — and wholesome. Having caring and fulfilling relationships in your life can enhance your cardiovascular power. A easy hug has been recognized to scale back blood strain.

“We aren’t meant to dwell remoted, and our social help system is crucial,” Nahas defined. “Our general well-being is affected by how we really feel about ourselves and the individuals round us.”


If coronary heart illness runs in your loved ones, Nahas suggests establishing routine care with a physician sooner fairly than later to determine any potential issues. Usually, early detection of coronary heart points can result in extra remedy choices for a affected person.

For extra details about the specialists at UT Physicians and the way they may also help you or your family members, go to the group’s coronary heart and vascular care web page.

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