Did you know that in the United States, someone dies from cardiovascular diseases every 36 seconds? It’s a frightening thought, especially since many heart attacks happen without warning. The positive takeaway? There are plenty of ways to lower your risk. You may already be familiar with basic advice like exercising regularly and eating a balanced diet.
But let’s dig deeper. Here are four heart-healthy habits you might not be as familiar with:
1. Don’t Stay Seated for Too Long
Even if you’re active and work out regularly, sitting for extended periods can still harm your heart health. When you sit too long, your blood flow slows down, which can lead to fatty acids accumulating in your blood vessels. Over time, this increases the risk of heart problems and even blood clots.
To combat this, try to move around frequently throughout the day. Take short walks, park your car further from work or stores, or invest in a standing desk. If your job keeps you sitting for long hours, make it a habit to stand up and move around for a couple of minutes every hour.
2. Stay Away from Trans Fats
While some fats are beneficial, trans fats are harmful and should be avoided. They increase your levels of bad cholesterol (LDL), which can clog your arteries and raise your chances of having a stroke.
Trans fats are often found in processed foods like margarine, baked goods, and snacks like potato chips. They’re typically added to enhance flavor or texture. To protect your heart, read food labels carefully and steer clear of products that contain trans fats.
3. Steer Clear of Secondhand Smoke
Most people know smoking is damaging to heart health, but secondhand smoke can be almost just as harmful. When exposed, your arteries can build up plaque, leading to cardiovascular issues. In fact, secondhand smoke exposure contributes to roughly 35,000 heart disease-related deaths annually.
If you already have high blood pressure or cholesterol, it’s especially important to avoid secondhand smoke. If someone around you smokes, encourage them to smoke outside. When planning trips or outings, look for smoke-free hotels, restaurants, and other venues.
4. Prioritize Quality Sleep
Getting enough sleep isn’t just good for your mood and energy—it’s essential for your heart. No matter your age, sleep deprivation increases the risk of heart disease because it disrupts biological processes like blood pressure regulation.
Aim for seven to eight hours of sleep most nights. If certain medications, like beta-blockers, are interfering with your sleep, talk to a doctor about options like melatonin supplements.
Start Building These Habits Now
Incorporating these habits into your daily routine can make a huge difference for your heart health—especially if you’ve already experienced a heart attack. Prevention is key, and small changes can have a big impact.
Looking to discover even more ways to take care of your heart? Continue exploring health tips and advice to learn how a few adjustments to your lifestyle can support a stronger, healthier heart.