A single choice doesn ' t matter most of the time . Having dessert one night , taking a walk on another night , and deciding to skip an outing with friends aren ' t life changing choices . A daily choice is small … like a pebble . But like pebbles , when you keep reaching for the same choices , they can stockpile into something significant .
If you want to improve your heart health , science tells us that making simple lifestyle changes can make a huge difference . And better heart health is undoubtedly on the minds of many Americans . One in three adults live with one or more types of cardiovascular disease , according a review published in the journal Circulation . Over time , changes in the heart and blood vessels can lead to a host of devastating problems , including heart attack , heart failure and stroke .
But the good news is you can make some lifestyle changes to reduce your risk and make yourself healthier . The effort doesn ' t have to be perfect and you don ' t need to sign up for an expensive complicated plan . If you make a commitment to reach for healthy choices more often than the alternatives , you and your doctor will start to see a difference . Here are four tips to get there .
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Simple Steps Toward Better Heart Health
4Don ' t chase diet fads : Stick with a Mediterranean-based
diet , which is based on simple , whole , healthy foods , like fruits , vegetables , beans , nuts , olive oil and fish . The upside is the Mediterranean diet checks off many boxes in terms of achieving better health . It promotes heart and brain health , weight loss , cancer prevention , and diabetes prevention and control . Recent research also shows it can reduce the risk of stroke . In 2013 , a study in the New England Journal of Medicine said switching to a Mediterranean diet can prevent 30 percent of heart attacks , strokes and heart disease deaths in high risk people .
Get more exercise : The recommendations are very simple here . The Surgeon General recommends 2.5 hours of moderate intensity each week for good heart health . That ' s just over 20 minutes a day . While some people love the idea of getting super fit with an intense program , the truth is that all it takes is simple changes . Visit your doctor to find out what is safe for you and make a list of activities you enjoy doing , whether it ' s walking in the woods or taking a leisurely bike ride . Then develop a plan to make these outings a part of your routine .
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Find a friend : This surprising but true tip has some truth . Seeking companionship , whether it ' s through an outing with a friend , joining a club or attending a family member ' s school function can add up to good heart health . Without community and companionship , depression is more likely to set in , which is linked to higher rates of heart disease . Though it may be easier and tempting to stay in , choosing companionship can be positive for heart health .
Be informed : When it comes to your body , knowledge empowers you to make decisions to improve your health . Consult with your doctor so you can make a targeted plan to improve your health . In addition to knowing your blood sugar , blood pressure , weight , and cholesterol , consider adding vascular screening to the list . This screening looks for fatty buildup in the arteries , which can lead to serious conditions such as stroke , peripheral vascular disease , and carotid artery stenosis .
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50 | WINTER GARDEN MAGAZINE | FEBRUARY 2017