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Dr. Gregory Kaczmarczyk, Optum Colorado
According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death for men, women, and people of most races and ethnicities in the United States.
According to the CDC, Colorado has one of the lowest rates of heart disease in the country, but it’s important to take care of your heart health. According to recent statistics from the CDC, Colorado ranks fifth best in the country for heart health, with more than 82% of adults living a heart-healthy lifestyle.
Here are six tips to improve not only your heart health, but your overall health.
• Choose healthy foods and drinks. Eat more fruits and vegetables and less processed foods. Foods that are high in fiber and low in saturated and trans fats can help prevent high cholesterol. Alcohol can increase blood pressure, so if you drink alcohol, women should limit it to one drink a day, and men should limit it to two drinks a day.
• Maintain a healthy weight. People who are overweight or suffer from obesity have a higher risk of heart disease. Gaining weight can put extra stress on your blood vessels and heart.
• Get regular physical activity. Choose your favorite activity: cycling, yoga, walking, swimming, tennis, etc. Physical activity helps maintain a healthy weight and lower blood cholesterol, blood pressure, and blood sugar levels. For adults, the Surgeon General recommends at least 2 hours and 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, each week for heart health. For adolescents and children, it is recommended that they get at least one hour of physical activity each day.
• Don’t smoke. Smoking and smoking can increase your risk of heart disease. If you are a non-smoker, please do not start. If you smoke, quitting reduces your risk of heart disease. Talk to your doctor to learn about ways to help you quit smoking.
• Take control of your health. If you have high cholesterol, high blood pressure, or diabetes, you can take steps to lower your risk of heart disease. Monitor your cholesterol, check your blood pressure regularly, and manage your blood sugar levels if you have prediabetes or diabetes as recommended by your health care provider. If you are taking medications to treat these conditions, it is important to carefully follow your doctor’s instructions. Do not stop taking any medicines without first talking to your doctor, nurse, or pharmacist.
• Get a good night’s sleep. Good sleep isn’t just important for your energy levels, it’s also important for your heart health. More than one in three Americans say they don’t get the recommended amount of sleep, which is at least seven hours a night for most healthy adults. Lack of sleep is associated with health problems such as high blood pressure, type 2 diabetes, and obesity, all of which can increase your risk of heart disease. Some habits are hard to break, but small steps can lead to big wins. Take her one habit at a time. By making small changes, you can achieve a healthier lifestyle and a healthier heart.
Consult your doctor before significantly increasing your activity level. This is especially important for people with underlying health conditions. Ask about the amount and type of activity that is best for you.
Dr. Gregory Kaczmarczyk is a family physician at New West Physicians, part of Optum Colorado.
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