February is the month of love and there’s no better way to show yourself care than keeping your heart healthy. This month is dedicated to raising awareness about cardiovascular diseases and stroke and to promoting healthy habits that can reduce the risk of being affected by these health issues.
Heart disease is the leading cause of death for both men and women as well as for people of most racial and ethnic groups in the United States, according to the Centers for Disease Control (CDC). The good news is that it is also one of the most preventable causes.
Anyone can get heart disease, but according to the Office of Disease Prevention and Health Promotion, you are at higher risk if you have these characteristics:
- Have high cholesterol, high blood pressure or diabetes
- Smoke tobacco
- Are overweight or obese
- Don’t get enough physical activity
- Don’t eat a healthy diet
- Are a woman over the age of 55
- Are a man over the age of 45
We have compiled some of our favorite healthy lifestyle tips and best practices below for how to keep your heart healthy during American Heart Month and beyond.
Heart Healthy Tips
Show yourself some love through healthy self-care:
Keep moving
Your heart is a muscle, and as with any muscle, exercise strengthens it. Aim for at least 30 minutes every day of moderate exercises, such as brisk walking. Physical activity helps lower your risk of heart disease by improving cholesterol levels, reducing blood pressure and managing weight. Find your healthy heart rate and an exercise activity you enjoy and incorporate it into your routine for the long term.
Eat heart-healthy foods
Eating healthy should be a lifestyle, not a short-term diet. But with a little effort, eating healthy can also be fun. Try incorporating new recipes and in-season produce to keep your menu fresh. A diet rich in fruits, vegetables, whole grains and lean proteins can improve heart health. Limit your intake of saturated and trans fats, added sugars and salt.
Maintain a healthy weight
The main concern for people who are overweight is that they are at an increased risk for health conditions and diseases such as diabetes, heart disease, increased cholesterol, blood pressure and others. Maintaining a healthy weight often takes more than just diet and exercise; it’s a personal journey that is different for everyone and involves finding what works for you. By living a more active lifestyle, eating nutritious foods and sticking to a weight-loss plan, people struggling with weight loss will experience the results they’ve been striving for.
Stress less
Chronic stress can raise your blood pressure and contribute to heart disease. Practicing mindfulness contributes to better mental and physical health, making it an effective self-care practice. Find your own healthy ways to manage stress, such as exercise, meditation or spending time with friends and family.
Get enough rest
Sleep plays an important role in overall health and well-being, including heart health. The National Sleep Foundation advises that healthy adults need between seven and nine hours of sleep per night.
Keep up with annual check-ups
It may not seem like it at first, but staying up to date on your testing and check-ups is undoubtedly a form of self-care, especially when it comes to your heart health. Some conditions may not show any symptoms, so the only sure way to keep up with preventable measures is consistent monitoring and testing. By staying on a regular schedule with your doctors, you can know your heart is in good hands.
Put yourself in focus
Make sure you make time for the activities that make you happy and include in your schedule ways to decompress from your to-do lists. Whether that’s sitting down to watch a movie or settling in with a good book or taking a hot bath — take some time each day to focus on yourself, even if it’s for just a few minutes.
Treat yourself
In moderation, dark chocolate and red wine contribute to a healthy heart. Both contain key ingredients that have been shown to increase good cholesterol, lower bad cholesterol and improve blood clotting function.
Remember, self-care is an ongoing process, and it’s important to make lifestyle changes that are sustainable in the long term.
Technology to help with heart care
Tools that help with self-care for your heart include the following:
- Wearable devices such as fitness trackers and smartwatches equipped with sensors that can monitor heart rate, track activity levels and provide alerts for irregular heartbeats
- At-home monitors for blood pressure, blood sugar and heart rate
- Telemedicine technology allows healthcare providers to remotely monitor patients with heart conditions and receive updates on their health status
- Online planners for activity and healthy eating can help individuals to maintain a healthy lifestyle and improve their overall well-being
These online planners that track activity and healthy eating can be helpful tools for individuals looking to make positive changes to their lifestyle and improve their overall health.
Hormones and heart health
Hormonal imbalances and fluctuations can have a significant impact on the health of the cardiovascular system. Here are some of the ways hormones and heart health are connected:
- Estrogen is a female hormone that has a protective effect on the heart. Women who have low levels of estrogen, such as during menopause, may be at an increased risk of heart disease. Hormone replacement therapy can help maintain healthy levels of estrogen and reduce the risk of heart disease in postmenopausal women.
- Low testosterone levels in men can increase the risk of heart disease by affecting cholesterol levels, insulin sensitivity and body composition. In some cases, testosterone replacement therapy can help improve heart health in men with low testosterone levels.
- Cortisol is a stress hormone that can increase blood pressure and contribute to heart disease when levels are consistently high. Managing stress and reducing cortisol levels through relaxation techniques — such as deep breathing, meditation or yoga — can help reduce the risk of heart disease.
- Thyroid hormones play an important role in regulating metabolism and energy levels. Imbalances in thyroid hormones can increase the risk of heart disease by affecting cholesterol levels, blood pressure and body weight. Treating thyroid imbalances can help improve heart health.
Ways to Support Heart Health in the Kansas City Area
You can join in raising awareness about heart disease and its prevention by attending a local event in Kansas City. Take a look at upcoming events benefitting the American Heart Association:
- What: Kansas City Heart Ball
- Where: Kansas City Convention Center
- When: Saturday, Feb. 25, 2023
- Why: The purpose of this event is to raise critical funds to support the American Heart Association and further its research.
- What: Go Red for Women Luncheon
- Where: Overland Park Convention Center
- When: Friday, May 19, 2023
- Why: Funds raised through this event will be used to educate younger women and women of color that the threat of cardiovascular disease is real and to ensure all women are aware of their greatest health risk.
- What: Kansas City Heart & Stroke Walk
- Where: Power & Lights District
- When: Saturday, Oct. 7, 2023
- Why: Every walker who joins, every dollar donated means more research, more people trained in lifesaving CPR, more medical breakthroughs and more champions for equitable health.
Consult KC Wellness
At KC Wellness, we want you to stay healthy not just this American Heart Month but all year long.
When it comes to complete wellness, there is no one-size-fits-all approach. It is a personal matter requiring an individualized plan to fit your needs and lifestyle. But for many people, without guidance and support from outside resources, successfully meeting your wellness and weight-loss goals can be a challenging process. At KC Wellness, we have a holistic approach. We help you stay on course to follow a realistic and consistent eating pattern, take any vitamins in which you may be deficient and get regular physical activity. We focus on lifestyle changes that encourage safe and sustainable results.
If you are ready for a routine that will change your life through sustainable weight loss, regenerative medicine options, and wellness tips, then KC Wellness may be precisely what you are looking for. Our doctors and staff are always available to answer any questions and provide guidance along the way to help you succeed.
- You can check out our medical weight loss services here.
- You can also check out our BHRT services for women and BHRT for men.
KC Wellness Center uses the latest proven scientific breakthroughs to help patients experience relief by activating the body’s own healing properties. Patients can regain their freedom to enjoy life again and get back to the things they love doing! We invite you to call and schedule an appointment for a consultation. Reach out to our team today to see how we can help you in your health and wellness journey. Call us at 816-214-5276 or contact us here. There’s no reason to wait — let us help you feel your very best every day.
You can also check out our comprehensive guide to medical weight loss. You can see all of our services HERE.