A healthy heart pumps blood through the body without effort, continuously. The blood moves from the heart into the arteries, then into smaller tubes called capillaries, and then into the veins that lead back to the heart. The cycle takes about 60 seconds, during which the blood brings nourishment and oxygen to the cells, organs, muscles and bones. Although some people are genetically predisposed to developing cardiovascular disease, adapting heart healthy habits can help reduce some of the risk.
Factors that can help reduce the risk include not smoking, controlling blood pressure, keeping cholesterol levels low, and limiting stress. Obesity, poor diet, lack of exercise and diabetes are all factors that can significantly increase the risk of developing cardiovascular disease.
If you want to adapt a heart-healthy lifestyle, start by talking to your doctor, and then develop such habits as the following, offered by the American Heart Association (AHA):
~ Engage in a variety of physical activities that you enjoy.
~ Surround yourself with supportive people.
~ Get your doctor’s clearance to start an exercise program. Start slowly and progress gradually so you will stick with your new routine.
~ Set goals, keep a record, and celebrate when you achieve new levels.
~ Eat a variety of fruits, vegetables and grains.
~ Include in your diet such fat-free and low-fat products as fish, legumes, low-fat dairy, skinless poultry and lean meats.
~ Eat less than 2,400 milligrams of sodium per day.
~ Restrict your intake of foods that are high in saturated fat and calories.
