ORLANDO, Fla. (IVANHOE NEWSWIRE) – Heart disease is the leading cause of death in the United States, and here are five simple ways to improve your heart health care this year.
First, follow the 80/20 rule.
“Aim for 80% of your diet to be whole foods,” says Mona Shah, holistic cardiologist at Baptist Health.
Whole foods have not been processed, refined, or added ingredients. This includes fruits, vegetables, nuts, whole grains, meat, fish and eggs.
Another heart-healthy solution to add is to incorporate 30 minutes of exercise into your routine each day.
“Even if you walk 30 minutes a day, it’s 10 minutes, 10 minutes, 10 minutes,” says Shah.
A recent Harvard University review found that walking two and a half hours a week reduced the risk of heart disease by 30%.
Also, resolve to get more sleep this year. In one study, people who slept less than six hours a night had a 20% higher risk of heart attack than he did.
Another solution to consider is reducing your stress levels. Meditation helps. Shah also recommends keeping a gratitude journal. Each morning, write down three things he is grateful for.
“Happiness hormones come out. Dopamine, serotonin, oxytocin, all of these help our arteries, help our blood pressure, help our heart rate, and help us live longer,” Shah said.
The final solution is to quit bad habits like smoking and drinking alcohol. If he does drink, limit his alcohol consumption to no more than 6-8 ounces per day and quit smoking completely. Studies show that smoking causes about a quarter of deaths from heart disease.
Another solution you might want to consider is reducing the amount of time you sit. It showed an approximately 20% higher risk of dying from any cause. If possible, use a standing desk or avoid sitting throughout the day.
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