Lifestyle Changes to Support Heart Health

Leading a heart-healthy lifestyle takes some extra effort, but it isn’t as challenging as you might think! At Complete Cardiology Care, we’re here to help the Sugar Land, TX community make healthy lifestyle changes to support their well-being. By adopting a few intentional habits, you can improve your heart health and reduce your risk of cardiovascular disease. Here’s how you can take your heart disease prevention into your own hands.

Prioritize Physical Activity

Try for at least 150 minutes of moderate aerobic activity (like brisk walking) or 75 minutes of vigorous activity (like jogging) per week. Regular exercise lowers blood pressure, improves circulation, and strengthens your heart muscle. Consider these tips to get moving:

• Find activities you enjoy, like hiking, swimming, or dancing. The best exercise is the exercise you’ll actually want to do!
• Think about everyday ways to get some extra exercise. Take the stairs instead of the elevator, or park farther from the entrance for a mini walk.
• Join group fitness classes or work out with friends for accountability.

Eat a Heart-Healthy Diet

A healthy diet is essential for cardiac support. Incorporate whole, nutrient-dense foods and avoid processed items loaded with sugar, salt, and unhealthy fats. We recommend focusing on the foods you can eat rather than the ones you shouldn’t. Fit these heart-healthy foods into your meal plan this week:

• Fruits and vegetables rich in antioxidants
• Whole grains like oats, quinoa, and brown rice
• Healthy fats like avocados, fatty fish, and olive oil.
• Legumes and nuts for heart-friendly protein and fiber
• Lean proteins like chicken breast, yogurt, and beans

Quit Smoking

If you smoke, quitting is one of the most impactful things you can do for a heart-healthy lifestyle. Smoking damages the blood vessels and significantly raises your risk of heart disease. We understand that quitting is often easier said than done, but local support groups can help keep you on track toward your health goals. If you trip up, don’t be discouraged! It often takes multiple attempts to quit.

Get Quality Sleep

Poor sleep is linked to high blood pressure, obesity, and heart disease. Adults need seven to nine hours of restful sleep each night for optimal heart health. Make an effort to stick to a consistent sleep schedule and keep your bedroom dark, quiet, and cool for an ideal sleeping environment.

Take Steps to Manage Your Stress

Chronic stress contributes to high blood pressure and elevated cortisol levels, both of which strain your heart. Learning to manage stress not only benefits your cardiovascular health but also improves your emotional well-being.

Maintain a Healthy Weight

Weight isn’t the only indicator of heart health, but excess weight, especially around the midsection, can increase your risk of heart disease. Effective weight management supports better cholesterol and blood pressure levels, reducing the strain on your heart. Try these healthy living tips to manage your weight:

• Keep a food journal to identify unhealthy eating habits.
• Reduce your portion sizes where necessary. Even healthy foods can lead to weight gain in large quantities.
• Make gradual lifestyle changes to foster sustainable weight loss. Quick-fix diets rarely work in the long term!

Schedule Frequent Health Screenings

Regular check-ins with your healthcare provider help you stay ahead of potential heart problems. Screenings can detect risk factors like high blood pressure, diabetes, and high cholesterol early so that you can take action. Talk to the team at Complete Cardiology Care for insight into how often you should be scheduling screenings.

Here to Help You Make Healthy Lifestyle Changes

Supporting your heart health doesn’t require a complete life overhaul. Each small adjustment, whether it’s an evening walk or a healthier dinner option, adds up to major benefits over time. At Complete Cardiology Care, we’re proud to help Sugar Land patients make meaningful lifestyle changes for heart health. Contact us today to learn more about how we can help you, too.