February Issue 2024

HACKS TO KEEP
YOUR HEART
5HEALTHY
BY SOPHIA HARRIS
Did you know that heart disease is a leading cause of death for people across
different races and ethnicities? Every thirty-three seconds a person dies of
cardiovascular disease. To reduce the number of people who develop cardiovascular
disease, it is important to take care of your heart.1 There are many ways to take care
of your heart, such as by altering what you eat and increasing your daily activity.
One way to reduce your chances of developing heart
disease is to pay attention to what you eat. Of course, you
want to focus on foods like fruits, vegetables, beans,
legumes, whole grains, fat-free/low-fat dairy, and healthy
fats (avocados and olive oil).2 Use herbs and spices in
higher amounts or in place of salt as well.2 These foods
help protect the heart from high blood pressure, bad
cholesterol, and type two diabetes.3 There are also some
dietary factors that can contribute to the development of
heart disease. For example, eating a lot of high-sodium
dishes, added sugars, refined carbohydrates, alcohol,
saturated fats, and trans fats may increase your risk for
cardiovascular disease. Two diet plans that can help you
consume less sodium, added sugars, and unhealthy fats
are the Mediterranean diet and the Dietary Approaches to
Stop Hypertension.3
Another way to reduce your risk of cardiovascular disease is to move your body
for at least thirty to sixty minutes a day. Getting enough exercise can help protect
you from high blood pressure, high cholesterol, and type two diabetes, all of which
can put a lot of stress on the heart.1,3 Different forms of exercise include running,
walking, gardening, doing housework, and even going up and down stairs.3 Getting
enough sleep can also stop people from getting high blood pressure, heart attacks,
diabetes, and depression. To help make sure that you get enough sleep, keep your
room dark and quiet and maintain a regular sleep schedule.3
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