This Valentine’s Day, the most important heart to think about is your own. That’s because over 800,000 heart attacks occur annually in the United States. In fact, according to the CDC, an American dies every 34 seconds from cardiovascular disease.

While it sounds bleak, there’s plenty you can do to make sure your health is on track. Here’s how to make sure you’re giving your heart the love it deserves. 

Tick the Right Boxes

Heart disease is, to an extent, genetic. It can be passed from one generation to another. However, by building healthy habits, you can lower your risk. The steps below will not only improve your overall health but keep your heart in tip-top shape:

• Eat healthy — Reduce your intake of processed foods like chips, candy, and fast food. Make your meals colorful with lots of leafy green vegetables, fruits, whole grains, lean proteins, and low-fat dairy.
• Start moving — You don’t have to run a marathon. Just move about 30 minutes a day. Take a brisk walk after dinner or first thing in the morning. It’s important to get your heart rate up for a total of 150 minutes a week.
• Control cholesterol and blood pressure — More exercise, more fiber in your diet, less red meat, and less full-fat dairy products will all contribute to lowering your cholesterol levels and blood pressure. Decreasing salt also helps.
• Don’t drink alcohol excessively — It can increase the risk of high blood pressure, heart failure, or stroke.  Drinking alcohol excessively can also lead to obesity which is a contributing factor in heart-related diseases.
• Reduce stress — Prolonged stress can cause long-term damage to health including cardiovascular disease. Try to remove or reduce stressors in your life.
• Prioritize your sleep — Insufficient rest has been linked to high blood pressure among other health problems. Because most adults need at least seven hours per night, ensure you take steps to get better sleep.

Other Risk Factors

Ignoring the tips above can lead to a higher risk of developing heart disease. There are some other factors outside your control like family history. You’re also at higher risk if:

• You’re a woman over 55
• You’re a man over 45
• Your father or brother had heart disease before 55
• Your mother or sister had heart disease before 65

Jump Start a Healthy Heart

There is so much you can do to take care of your heart that it may be a little overwhelming. AltaMed is here to help get you on a path to healthy living and keep you there. Our care teams can help you manage risk factors like high blood pressure and cholesterol, connect you with nutrition support, and create a plan that works for your life. Call (888) 499-9303 or visit our Getting Started page.