Asrar Sheikh, MD, Teofilo Vinluan, MD, and all of our
experienced family and primary care team at Family Urgent Care recommend making
small changes to your lifestyle and habits to keep your heart in top shape.
With practices in Schererville, Indiana and Chicago, Illinois’ Lincoln Park
neighborhood, our team is well-equipped to help you and your family keep your
heart strong throughout the greater Chicago area.
Following these 10 tips from our team will help you attain
and maintain a strong, healthy heart.
1. Get and Remain Active
Your heart is a muscle that keeps blood pumping through your
body, so keeping your cardiovascular fitness high keeps it strong. For ideal
heart health, aim to break a sweat five days per week for 30 minutes.
Any activity that gets your body moving promotes
cardiovascular health. Choose an activity you enjoy to ensure you get moving
regularly.
2. Keep Your Body Strong
Weight-bearing exercises also play an important part in your
heart’s overall health levels. Work toward doing weight-bearing exercises that
build your full body’s strength 2-3 times per week.
If you’re new to exercise, our doctors can help you develop
an exercise routine that works for your unique physical needs.
3. Eat a Balanced Diet
A heart-healthy diet is a key component to keeping your heart
healthy. Aim to eat a diet rich in fruits, vegetables, whole grains, lean
protein, and healthy fats, while avoiding excessive salt, saturated fats, and
processed foods.
4. Maintain A Healthy Weight
When you weigh more, your heart has to work harder to do its
job. If you’re overweight, healthy weight loss of 1-2 lbs per week takes the
strain off your heart and can lower your blood pressure and cholesterol.
Reducing your calorie intake, consuming healthy foods, and
increasing your activity levels can all help you reduce your weight. Our team
at Family Urgent Care can help you develop a healthy weight loss plan tailored
to you.
5. Quit Smoking
Smoking, including traditional and e-cigarettes, plus
secondhand smoke, all aggravate your heart. Working to quit smoking, as well as
reducing your exposure to secondhand smoke, makes your heart stronger and
healthier.
6. Minimize Your Risk of Illness
From coronavirus to the flu to pneumonia, catching an
infection can make your heart weaker. You can reduce your risk of catching an
illness by washing your hands regularly, avoiding close physical proximity and
contact with others, and getting your annual flu vaccine at Family Urgent Care.
7. Get the Right Amount of Sleep
Getting too little or too much sleep can up your risk of
developing heart disease. Work on getting about 7-9 hours of shut-eye every
night.
8. Learn Healthy Stress Management Techniques
Stressful life events can be unavoidable, but learning how to
manage them and calm your anxiety reduces the strain stress can cause on your
heart. Learning stress management techniques like deep breathing, mindfulness
practices, and seeking support from loved ones will help keep you steady and
relaxed.
9. Up Your Positivity
Studies show people who learn to access their positive
emotions are healthier and live longer lives. Tap into appreciating the good
things in your life by practicing gratitude, strengthening your relationships,
contributing to your community, and doing activities that make you happy.
10. Get your Blood Pressure Checked Regularly
High blood pressure can be an early warning sign of heart
problems. You should get your blood pressure checked at least every three years
if you’re under 40, or annually if you’re over 40 or have a history of high
blood pressure.
By getting an annual physical at Family Urgent Care, you can
ensure you get your blood pressure and overall health looked over every year by
our experienced team.
Most importantly, don’t forget to celebrate the small steps
you take to have a healthy heart! To schedule a physical or another appointment
at Family Urgent Care, call your preferred office location today. Our team also
provides medical care through telehealth.
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