There are two primary types of cholesterol we’re talking about here-low-density lipoprotein (LDL) cholesterol, which is considered “bad” cholesterol, and high-density lipoprotein (HDL) cholesterol, which is considered “good” cholesterol. Losing even a few pounds can be beneficial to your heart, and following tips one and two can help you reach your goals. Talk with your provider about a good weight target based on your age, gender, and activity level, among other factors. There is truly no one-size-fits-all number when it comes to a weight that’s healthy for you. Take Steps to Get to (or Maintain) a Healthy Weight.If you aren’t consistently getting enough sleep, take a good look at your sleep hygiene habits, including electronic use before bed and the temperature of your bedroom. Adults should aim for between seven and nine hours of sleep each night. This one about sleep duration is the new addition to the heart health tips! Recent research has confirmed a connection between getting enough sleep and staying heart-healthy. Talk with your primary care provider about a strategy for quitting. But don’t simply put down the cigarettes-e-cigarettes and vaping are every bit as dangerous, even though they’re presented as healthier options. Smoking is the single most preventable cause of death among Americans, and it’s particularly dangerous for your heart. Beyond formal physical activity, work to get up and moving more in your daily life. But that’s simply a baseline-the “at least” wording is important. Adults should get at least 150 minutes of moderate physical activity each week or 75 minutes of strenuous activity. Living a sedentary lifestyle by spending lots of time sitting or lying down can be detrimental to your heart health. The second essential, as prescribed by the American Heart Association, is to be physically active. Limit your intake of added sugar, excess sodium, and saturated fats, which are commonly found in processed foods. Supplement those veggies and fruits with lean protein, like chicken or fish, whole grains, nuts, seeds, and beans. Each different hue offers distinct nutrients and minerals, so eating the rainbow (the non-Skittle variety) is a great strategy. What’s a “healthy diet” look like? Fill your plate up with fruits and vegetables, including a wide variety of colors.
While it’s probably not realistic to expect yourself to eat healthy all the time, doing so at least 70 to 80% of the time is a great goal. Many of the basic habits that help promote good health in general will also keep your heart in good shape. While your heart plays a vitally important role in overall health, taking good care of it isn’t overly complicated. What to Focus on for Improved Heart Health So, what should you be focusing on when it comes to your heart? Let’s break it down. That’s the case with heart health, and as a result, the American Heart Association recently turned the seven tips into eight-now known as “Life’s Essential 8.” In 2010, a team of cardiovascular experts put together “Life’s Simple 7,” which was a seven-step plan for keeping your heart healthy.īut as time goes on, what we know about our health changes and evolves. The American Heart Association is simplifying the topic. Nearly all of us could take steps to boost our heart health, even if we live relatively healthy lives.