Heart Health Month: 5 Tips for Maintaining a Healthy Heart

Heart disease is the leading cause of death in the United States, according to the U.S.-based National Heart, Lung and Blood Institute, and the second leading cause of death in Canada, according to the Canadian Government’s health agency.

We understand the challenges of maintaining a healthy heart at Qualicare, as many clients come to our long-term in-home health care and senior care franchise partners for heart-related care.

So during Heart Health Month, a globally recognized event which began in the United States in 1964, it’s important to revisit tips and guidelines for maintaining a healthy heart.

Cardiovascular Health Impacts the Entire Body

The heart is one of the body’s most important organs, and is the center of the body’s circulatory system. The circulatory system carries blood to all areas of our bodies through a network of blood vessels. Blood carries oxygen and nutrients to organs in order to work properly, and carries carbon dioxide to our lungs in order to breathe it out.

A healthy heart has a heartbeat that supplies the body with the right amount of blood, when our bodies need it. The heart controls an “electrical system” according to the National Heart, Blood and Lung Institute, that if weakened by disease or injury, means the body’s organs will not receive enough blood to work normally.

Cardiovascular health determines an individual’s risks for a myriad of diseases and health concerns, which, according to the U.S. Center for Disease and Control (CDC), starts with uncontrolled high blood pressure (hypertension.) A healthy range of blood pressure is under 130/80mmHg for most people.

Hypertension is a common and dangerous health condition, and puts individuals at risk for coronary heart disease, stroke, heart failure, cognitive decline, kidney failure, pregnancy complications, sexual dysfunction, peripheral artery disease, and other health risks.

5 Ways to Improve & Maintain a Healthy Heart

Though some individuals have higher risk of heart-related health problems due to their genetic history, heart disease is largely preventable through lifestyle choices.

Nutrition

Good nutrition is vital to heart health.

The National Heart Lung and Blood Institute recommends eating fresh fruits, vegetables, whole grains, beans, nuts, fresh poultry, fish and healthy oils. Whole foods that are rich in potassium, calcium, magnesium, fiber and protein are ideal for heart health.

Staying hydrated by drinking water, limiting alcohol consumption, and avoiding sweetened beverages will help maintain caloric intake, and will help individuals maintain a healthy weight. Limiting sodium is also recommended.

Eating sugar, fried, and processed foods often causes individuals to gain too much fat, causing overweight and obsese individuals. According to the National Heart, Lung and Blood Institute, in adults, overweight and obesity are linked to increased risk of heart disease, high blood pressure, and other chronic conditions.

Looking for heart-healthy recipes? The National Heart Lung and Blood Institute has a great series for cooking heart-healthy food, found on their website.

Exercise

According to a 2021 Harvard Medical School article, even “a single exercise session may provide immediate and long-lasting protection” for the heart.

Exercise needs to be “moderate to vigorous” and at least 30 minutes per day (which can be broken up into 10 minute sessions) to get to the “sweet spot” for maximum health protection, according to the Harvard article.

Moderate exercise can be a wide-variety of cardio exercises, including running, biking, rowing, yoga, dance, or a brisk walk which gets you breathing harder than usual.

Regular exercise improves many factors linked to cardiovascular health, resulting in lower blood pressure, better blood sugar regulation, and healthier cholesterol levels.

Sleep

Sleep is critical to heart health. The CDC recommends that most adults get at least 7 hours of sleep each night. During normal sleep, blood pressure goes down. So, when you don’t sleep well, blood pressure stays higher for a longer period of time.

Not getting enough sleep or enough quality sleep raises an individual’s risk for heart and respiratory problems, according to the National Heart Lung and Blood Institute.

Getting good sleep has also been shown in some studies to improve blood sugar control. Lack of sleep can add to unhealthy weight gain, and can affect a part of our brains that controls hunger. Sleep impacts metabolism, and the ability to think clearly, as well.

Maintaining healthy sleep habits is vital to heart health. The CDC recommends sticking to a sleep schedule, getting enough physical activity during the day, being in natural light, avoiding artificial light, avoiding alcohol and foods high in sugar and fat (especially at night,) and sleeping in a cool, dark, quiet room.

Holistic Heart Care

If heart health is compromised, the entire body needs healing.

The American Holistic Health Association describes holistic medicine as the art and science of healing that addresses the whole person – body, mind, and spirit.

Looking at heart health holistically incorporates an analysis of physical, environmental, emotional, spiritual, and lifestyle elements which contribute to heart health. Holistic medicine focuses on patient participation and education in the healing process. It encourages individuals to be aware of all elements of how their lifestyle and environment may be impacting their health.

Holistic practices that address the whole person include yoga, meditation, and spiritual and emotional work. Therapeutic practices can be very helpful to overall health, including talk-therapy, acupuncture, and other alternative healing practices, all of which impact the heart.

Avoid tobacco

In this 2018 article, the World Health Organization writes that “tobacco use and second-hand smoke exposure are major causes of cardiovascular diseases, including heart attacks and stroke, contributing to approximately 3 million deaths per year.”

Though many people associate smoking with lung cancer, the WHO states that evidence shows there’s a lack of knowledge about how much tobacco causes heart disease, as well.

The article goes on to say, quoting the WHO Director-General Dr. Tedros Adhanom Ghebreyesus, that the WHO created “World No Tobacco Day” to draw attention to the fact that tobacco “quite literally breaks hearts.”

This Heart Health Month, Qualicare invites you to consider how you can help yourself and your community maintain good heart health. Keep that heart pumping!