10 tips to help you be heart healthy

Francis Roosevelt Gilliam III, MD

Cardiology

Taking care of your heart should be at the top of your to-do list. But what should you be doing or not doing to live a heart healthy lifestyle? Cardiologist F. Roosevelt Gilliam III, MD, shared these simple tips to help you take the best care of your heart.

1. Walk briskly. Set a goal of 10,000 steps a day. Take the stairs, starting with one flight up and two flights down. When parking, choose the farthest space from your destination. Every step counts.
2. De-stress. At least once a day, go outdoors for fresh air and sunshine. You can hike or just sit in the park. Being outside significantly reduces stress hormones and lowers blood pressure, which benefits your heart.
3. Eat more fruits and veggies. Increasing your intake by one serving a day can reduce your risk of heart disease by 4%. Dark, leafy green vegetables and citrus fruits offer the most benefit.
4. Enjoy dark chocolate. Eating a small 1.6 ounce portion every day can reduce your risk of blood clots and slow down the immune responses that lead to clogged arteries.
5. Choose heart healthy food. Eat more salmon, ground flaxseed, oatmeal, pinto beans, raw almonds, walnuts and brown rice. They include omega-3 and other healthy fats, as well as fiber and nutrients that protect your heart.
6. Get moving. At least 30 minutes of activity a day, five times a week is recommended. Do it all at once or split it into three 10-minute increments.
7. Know your numbers. See your doctor regularly to make sure your blood pressure is under 120/80 mmHg, your total cholesterol is under 200 mg/dL, your fasting glucose is less than 100 mg/dL and your body mass index is less than 25 Kg/m2.
8. Get enough sleep. Seven hours of peaceful, uninterrupted sleep lowers your risk for cardiac issues, heart failure and stroke.
9. Eat less salt. Avoid foods high in salt such as cold cuts, cheese, bacon, sausage, soups, bread, condiments, sauces and gravies, fast food, canned foods and frozen dinners.
10. Keep healthy habits. Choose healthy foods, skip soda and sweetened beverages, don’t smoke and drink alcohol responsibly.