7 Simple Ways to Boost Your Heart Health

What if you could reduce your chance of dying just by making a few simple changes to your life? Would you do it?

Heart disease is the number one cause of death in the United States. In 2023, more than 919,000 people died from heart disease — that’s one every 34 seconds.

That’s obviously bad news. But our team at Primora Primary Care also has good news: you can reduce your risk of heart disease and boost your heart health in seven simple ways.

1. Eat a healthy diet

The health of your body depends in large part on what you take in, so focus on a well-rounded diet rich in lean proteins, whole grains, fruits and vegetables, low-fat dairy, and nuts and legumes. Avoid excess sodium, sugar, and processed foods.

2. Move your body

In our sedentary society, exercise is essential for good health. Even just 30 minutes of moderate activity a day can do wonders for your mental and physical health, not to mention helping you with many of the other items on this list. (Exercising lowers cholesterol, blood pressure, and stress while helping you control your weight as well.

3. Reduce stress

Too much stress can cause high blood pressure, which is a leading cause of heart disease. We know it’s easier said than done to reduce your stress, but even when you can’t remove the cause of the stress, you can manage how the stress affects you with techniques like yoga, breathing exercises, meditation, and time with friends. 

4. Don’t smoke

Not only is smoking a major risk factor for heart disease, but it also contributes to strokes, pulmonary disease, and cancer. If you’re having trouble quitting, plenty of resources are available to help you conquer the beast.

5. Monitor your cholesterol

If you haven’t checked your cholesterol in a while, it’s time. It can combine with plaque and other substances in your blood to block arteries that lead to your heart. If your levels are high, you can lower them substantially by choosing the right foods and exercising consistently. 

6. Manage your blood sugar

High blood sugar levels can also stimulate the growth of artery-blocking plaque. Check your numbers, and if they’re high, take steps to manage your blood sugar. Monitor your levels frequently and find out if you need insulin or other medications to help.

7. Check your blood pressure

High blood pressure can increase your risk of heart disease, but many people don’t even know they have it until they go to the doctor. Eating a low-sodium diet, losing weight, and taking medications can all help.

If you’d like a thorough professional check of your heart health, our team at Primora Primary Care is here to help. Call our Bridgeville office to schedule an appointment, or book your own time with our online scheduler.