Many conditions that affect heart health, including high blood pressure, high cholesterol, and elevated blood sugar, can develop quietly without obvious symptoms. Regular checkups, appropriate screenings, and routine lab work can help identify potential risk factors early, giving patients and their health care providers an opportunity to address them before they become more serious.
But heart health isn’t just about what happens in the doctor’s office. The choices people make every day also play an important role.
Eat a heart-healthy diet
A balanced diet that emphasizes vegetables and fruits, whole grains, beans and legumes, nuts, lean proteins and healthy fats can support heart health. At the same time, limiting excess sodium, added sugars, saturated fats, and highly processed foods can help reduce cardiovascular risk.
A simple place to start: Add more fruits and vegetables, choose whole grains when possible, and make water the beverage of choice more often.
Stay hydrated
Water helps the body function properly, and for most people, it should be the primary beverage throughout the day. Individual fluid needs can vary depending on factors such as activity level, environment, and health conditions.
For people with certain heart, kidney or other health conditions, fluid recommendations may be different, so it’s important to follow guidance from a health care provider.
Keep moving
The heart is a muscle, and regular physical activity helps keep it strong.
For most adults, the American Heart Association recommends at least 150 minutes of moderate-intensity physical activity each week, along with muscle-strengthening activity at least twice a week.
Manage stress
Stress is a normal part of life, but chronic stress can make it more difficult to maintain healthy habits and may contribute to cardiovascular risk factors.
Finding healthy ways to manage stress can support both mental and physical well-being. Walking, spending time outdoors, connecting with family and friends, practicing mindfulness and making time for hobbies are all examples of healthy ways to decompress.
Get enough sleep
Sleep is often overlooked when it comes to cardiovascular health.
Most adults should aim for 7 to 9 hours of sleep each night. Maintaining a regular sleep schedule, creating a relaxing bedtime routine, and allowing enough time for rest can help support healthy sleep habits.
Quit smoking
Cigarette smoking raises your blood pressure and increases your risk of heart attack and stroke. If you smoke, quitting will lower your risk of heart disease.
Know your numbers
Your health numbers can tell you about your risk for chronic diseases such as diabetes and heart disease. Learn these numbers from your annual wellness visits and routine lab work so you can take steps to reduce your risk:
- Blood sugar lab values
- Blood pressure
- Waist measurement
- Lipid levels
- Body mass index (BMI)
High blood pressure, high cholesterol, and elevated blood sugar can occur without noticeable symptoms. Routine screenings and lab work can help identify these risk factors and allow patients and their health care providers to develop an appropriate plan.
For people who have been prescribed medication, taking these as directed is another important part of managing heart health.
Know your family history
A history of heart disease, heart attack, or stroke in family members may indicate an increased risk.
While family history cannot be changed, knowing it can help health care providers better understand an individual’s risk and determine whether additional screening or preventive measures may be appropriate.
Don’t ignore the warning signs
Prevention is an important part of heart health, but recognizing the signs of a potential emergency is equally important.
Heart attack symptoms can include chest discomfort or pressure, shortness of breath, discomfort in the arms, back, neck, jaw or stomach, nausea, cold sweats or unusual fatigue. Symptoms can vary from person to person.
If someone experiences symptoms that could indicate a heart attack, call 911 immediately. Prompt medical attention can be critical.
Click here to learn more about cardiovascular services at UNC Health Pardee.
