9 Lifestyle Choices that Make Your Heart Stronger

By Tim Barker, Editorial Contributor

Every day, doctors see patients who are coping with heart problems caused by hypertension, diabetes, high cholesterol and other conditions. The good news is that these issues are controllable and often preventable.

Genetics come into play for some people. But heart-related disorders often can be blamed on eating and lifestyle choices. Even modest changes can make a major difference in your overall health.

“The key is kicking these bad habits and taking up some new, healthier ones,” says Dr. Angela Turner, a board-certified cardiologist with Bayfront Health St. Petersburg Medical Group Cardiology.

Damaging Diet Decisions

The quality and quantity of what you eat directly affects your health. When you eat foods that are high in fat and sugar, your risk of stroke or heart attack rises. And being overweight puts added strain on your body and increases blood pressure. Here are some easy steps to fortify your body:

• Limit fried foods, soft drinks and processed snacks. Instead, eat fresh fruits, vegetables, lean meats and whole grains. The DASH and Mediterranean diets are heart-healthy options.  
• Reduce salt. Sodium plays an important role in maintaining your body’s fluid balance. But too much of it increases water retention, leading to hypertension and weight gain. You should eat no more than 2,300 mg of salt each day, according to the American Heart Association. The average American consumes more than 3,400 mg.
• Drink less alcohol. You don’t have to stop drinking altogether. Instead, aim for moderation – defined as no more than one drink a day. Studies show that excessive drinking can increase triglycerides, the fat that builds up on artery walls and causes high blood pressure and strokes.

Ignoring Warning Signs

Think of your heart as your body’s engine. It deserves the same level of attention you pay to your car if you want to keep it running. There are things you can do now to head off potential problems:

• Make heart health a family affair. You might be genetically predisposed toward certain conditions or at greater risk because of lifestyle and diet habits picked up from your parents. Adopting good health habits can influence your children, too.
• Don’t skip yearly checkups. These screenings act as your body’s own “check engine” light. Getting an annual snapshot of key metrics will help you and your doctor assess your health trajectory and adjust as needed. Blood pressure, weight, cholesterol and blood glucose tests can send up early red flags.
• Monitor your blood pressure regularly. That cuff isn’t just for the doctor’s office, especially if you’re at risk for heart problems. Pharmacy kiosks and at-home monitoring systems offer easy ways to keep tabs on it.

Lifestyle Choices

Even if you eat right and see the doctor regularly, bad habits can still threaten your heart. Consider these key lifestyle choices:

• Get off the couch. Exercising just 30 minutes a day improves blood cholesterol levels, lowers blood pressure and strengthens the heart. It doesn’t matter what you do — walking running, dancing, cycling — just do it.
• Quit smoking. Smoking is linked to heart disease and stroke. It also can lower your HDL cholesterol (the good kind), damage the cells lining blood vessels and cause an increase in plaque buildup.
• Find healthy stress relief. Stress causes physical responses such as chest pain or heart palpitations. Increased cortisol levels (also known as “the stress hormone”) are linked to higher cholesterol and blood pressure. Find a hobby or activity that lowers your stress. Try biking, swimming, meditation, more sleep, yoga, journaling or just spending time with friends.