In honor of February being heart health awareness month, we at Mount Pleasant Spine Center, have decided to provide you with some tips and tricks on how to keep your heart healthy and happy!
Implement a diet that’s heart-healthy: studies consistently show that the first steps to a healthy heart include a healthy diet.
Eat more fruits and vegetables: many cardiologists recommend that their patient’s follow a diet plan similar to a Mediterranean diet and there is good reason why! A Mediterranean diet is full of heart healthy fruits and vegetables. Vegetables and fruits are great sources of vitamins and minerals as well as being low in calories and rich in dietary fiber. In addition, many fruits and vegetables contain substances found in plants that may help prevent cardiovascular disease. A Mediterranean, or similar, diet includes healthy fats as well as promoting whole grains. Whole grains are good sources of fiber which plays a role in regulating blood pressure and heart health. Simply substitute refined grain products for heart-healthy whole grains to help make improvements in your overall cardiovascular health.
Limit unhealthy fats/choose healthy low-fat protein: limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your overall risk of heart disease. In order to ensure heart health try to substitute saturated fat with heart-healthy monounsaturated fats, such as olive oil. Polyunsaturated fats, found in some fish, avocados, nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. Choose poultry and fish without skin and prepare them in healthy ways without adding saturated and trans fat. If you choose to eat meat, look for lean cuts and enjoy meat in moderation.
Exercise: regular aerobic exercise is one of the best and most effective things to do to improve overall cardiovascular health. Aerobic exercises benefit your heart, and can be as simple as walking, jogging, swimming or biking. A lot of our patient’s at Mount Pleasant Spine Center enjoy friendly competitions with family, friends, or coworkers using a pedometer or fitness tracker in order to increase their daily steps- remember increasing daily steps and walking is one of the easiest ways to improve your cardiovascular health.
And don’t forget that the American Heart Association consistently informs us that for anyone who smokes, quitting smoking is one of the most effective ways to significantly improve cardiovascular health.
For any questions feel free to call our Mount Pleasant Chiropractic office at 843-416-8012.