(NEWS CENTER Maine) — February is Heart Health Month, and according to the Centers for Disease Control and Prevention, heart disease is the leading cause of death for both men and women in the United States.
We have five things you need to know to keep your heart healthy, and these suggestions don't have any negative side effects. (Our suggestions are courtesy of Dr. Zachary Smith at Intermed in Portland.)
Number 1 is sleep. Get 6 to 8 hours a night, sleep in a dark room, have a regular bed-time, and minimize screen time in the evening. Dr. Smith says, "the sleep-deprived state can lead to an increase in blood pressure, and it can also lead to a chronic inflammatory state in the body. Which then subsequently leads to heart disease."
Number 2 is one you’ve heard before. Eat good fat, not bad fat. Things like avocados, salmon, and walnuts are great. The saturated fats and the bad ones, because they increase our bad cholesterol. That means you should avoid fried food and packaged snacks and sweets. A glazed donut every once in a while is probably okay, but don't make it a habit.
Extra heart healthy tip.
Number 3 is another oldie but goodie. Avoid smoking, and that includes second-hand smoke. Dr. Smith says people regularly exposed to second-hand smoke have a 30% increased risk for heart attack and stroke.
Number 4 MOVE! Sure you know exercise is good for you. It reduces blood pressure and body weight, and you don’t have to run marathons to get the benefits. Dr. Smith says, "any amount of movement is better than no movement. This could be parking your car a little farther away from work, or taking the stairs if you can rather than the elevator."
Number 5 is one that might surprise you. It’s social interaction. For reasons that are not fully known to science yet, studies show that social isolation can be bad for your heart. Dr. Smith adds, "when you don't have strong ties to your community, that alone has been found to increase your risk of heart disease." So, join a club or call a long lost friend. It'll cheer you up, and get your heart in shape too!
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