As the calendar flips to 2023, you’ve made some resolutions to guide the way. Maybe it’s a pledge to eat healthier, exercise more, or drop a few pounds. If you want to make your vows really count this year, then let’s think how you can get into the heart of the matter!
Good nutrition, optimal exercise and healthy heart goes hand in hand. The right lifestyle changes make all the difference. High levels of LDL cholesterol can damage your arteries, put you at greater risk for heart disease, heart attack, increase your risk of stroke and arterial blockages — so if your doctor tells you to lower your bad cholesterol, it’s time to do it!
There are ways to manage high cholesterol, and the wonderful news is that heart disease is 90% preventable. Even if you have a significant family history of high cholesterol, you can prevent heart disease.
If you stick to these goals, you may just sail into next year with a healthier heart.
Achieve your ideal weight.
The no.1 goal that most of us make is the first one we break. But think of the benefits you’ll reap if you could make steady progress in that area of your life. When you are overweight or obese, you increase your risk of heart disease, stroke, diabetes, hypertension, high cholesterol and triglycerides, and blood clots.
To help keep your resolution, focus on lifestyle modification instead of going on a fad diet. There are many apps for your phone or tablet that can help you track your food intake and exercise. And it helps to understand your triggers so you can avoid them. Ask yourself: do you eat more when you’re stressed, bored or in a social setting?
Get an annual checkup
Aside from ensuring that you have no major health problems, a physical exam allows your doctor to keep tabs on your blood pressure and glucose level, and discuss physical activity, smoking and eating habits. Both men and women should get annual physicals to better focus on heart-health risk modification.
Reduce stress in your life.
Stress is, unfortunately, an unavoidable fact of life. Stress sickness can contribute to many health issues, including: anxiety, poor sleep, Irritability, not being able to concentrate, trouble getting your work done, substance abuse problems, and poor food choices. Highly anxious people are most likely to suffer from heart attack or stroke. Make time in your day to do things that help you relax. Try meditation, talking with friends, getting outside for a walk, reading a book, or exercising.
Get more sleep.
Not getting enough sleep can lead to overeating, heart failure, hypertension and atrial fibrillation. Having less sleep consistently can increase blood pressure and cause inflammation. To get more zzzs, don’t use your phone before bedtime and cut back on caffeine. As a rule of thumb, sleep psychologists recommend to keep your bedroom at 60 to 67F and to think of your bedroom as your cave. It should be cool, dark and quiet to enhance your sleep.
Follow a heart healthy diet.
Good nutrition and a healthy heart go hand in hand. Following a heart-healthy diet can help reduce your total cholesterol and bad (or LDL) cholesterol, lower your blood sugars and triglycerides, and decrease your blood pressure. According to AHA American Heart Association, a heart healthy diet focuses on vegetables, fruits, nuts, whole grains, lean animal protein, and fish. Dieticians recommend to aim for a combined seven to nine servings of fruits and vegetables each day: roughly 4 or greater for vegetables and two to four for fruits.
Lastly, if you resolve to make yourself healthier this year, talk to your doctor about ways to trim down, be more active and relax. You know in your heart those are all resolutions you can live (longer) with. So, here’s to a better you in a new year. Good luck!
