Hearts are the theme for February — in addition to celebrating love on Valentine’s Day, February is also National Heart Month, when we pay special attention to what it takes to support our heart health.
The good news is that you can impact your heart health significantly.
When it comes to preventive care, cardiovascular health is one of the main areas of focus for our team at One Health Medical in Reston, Virginia. Why? Unfortunately, heart disease is the leading cause of death in the United States — for both men and women alike.
Heart disease develops when a waxy substance called plaque accumulates on your arterial walls. This narrows and hardens your arteries, making it more difficult for blood to flow freely — a condition known as atherosclerosis.
Atherosclerosis increases your risk of developing a blood clot, which can partially or completely block blood flow and can lead to a life-threatening cardiac event like a heart attack or stroke.
Although there are things we can’t change that impact our hearth health, like having a family history of heart disease, there are many modifiable heart disease risk factors that you can change to markedly improve your cardiovascular health and lower your risk of having a heart attack or stroke.
Your heart health is just one topic we’ll cover during your annual physical exam, but it’s an important one. Here are seven things you can do to give your heart some serious TLC.
The old adage you are what you eat is especially true when it comes to your heart. To take the best care of your heart, focus on eating whole foods like fresh fruits and vegetables, legumes, whole grains, heart-healthy unsaturated fats like olive oil and avocados, lean protein sources, and nuts and seeds.
Avoid or minimize packaged cakes and cookies, fast food, and other unhealthy options and make an effort to cook more at home. Don’t be discouraged — you can often whip up a healthy meal in 30 minutes or less. By using herbs and spices creatively, it can be just as tasty — if not more so — than that high-sodium, high-fat prepared meal sitting in the freezer.
If you struggle with extra pounds, we can help you lose weight without unrealistic calorie limitations or fad approaches.
We create a medically supervised weight loss plan just for you that takes your preferences, lifestyle, and weight loss goal into account, and we support you with tools, like prescription medications, that can help you get to your goal weight more efficiently. Very importantly, we also give you strategies to maintain your weight loss success.
Exercise goes hand-in-hand with healthy eating in controlling your weight and keeping your heart, as well as your body, in good shape.
According to the Centers for Disease Control and Prevention, you should aim to get at least 150 minutes of moderate physical activity per week. This is highly doable, and works out to just 30 minutes of exercise, five days per week. Getting at least 30 minutes of exercise a day is even better for your heart health.
You don’t have to be a slave to the gym either: Walking your dog, riding your bike, working in your garden, or even cleaning your house all count as good-for-your-heart physical activity.
Getting sufficient, high-quality, uninterrupted rest is critical for your heart health. For adults, this typically means getting seven or more hours of sleep each night.
You can improve your sleep by observing good sleep hygiene habits like going to bed around the same time each night, keeping tech gadgets out of the bedroom, and telling your body it’s time to wind down with comforting rituals, like taking a warm bath, reading a book (not on a screen), or having a cup of herbal tea.
None of us has a stress-free life. When something temporarily raises our heart rate and speeds our breathing a bit, that’s a sign of your body’s protective “fight-or-flight” reaction, which is a good thing. But chronic stress that elicits negative feelings like fear and worry isn’t beneficial to your physical health — especially your heart.
Manage stress effectively by eating well, exercising, spending time in nature and with loved ones, pursuing your favorite hobbies, or adopting a mindfulness practice like meditation.
The U.S. Surgeon General has pronounced loneliness as a major health threat to Americans. When you don’t see many people or engage socially, it can physically hurt your heart.
Stay connected with others by scheduling coffee with a friend, volunteering your time, or checking in on a neighbor. It does your heart good and lowers your risk for mental health conditions like depression.
Talk with your One Health Medical provider about your cholesterol levels, blood glucose levels, blood pressure, and weight. Together, you can create a plan to improve them if you need to.
Your heart deserves the best, and we can help. Call 571-572-9198 to schedule a visit at One Health Medical in Reston, Virginia, today, or book an appointment online at your convenience.
