February is the month for healthy hearts. Not only does February host the month of love with Valentine’s Day. It also is American Heart Month, when individuals are encouraged to prioritize their cardiovascular health.
Did you know that heart disease is the leading cause of death in the United States? One in five people will die of heart disease. That means every 33 seconds, someone dies from cardiovascular disease. 1
At Direct Primary Care of Boca, we don’t want you to be a statistic; you are more than a number to us. We seek to help you be the healthiest, best version of yourself so you can live a robust life. Here are ten tips for you to implement to become heart-healthy:
1) Eat heart-healthy fruits, vegetables, beans, and legumes
- Fruits: apples, apricots, bananas, berries, grapefruit, oranges, and peaches
- Vegetables: Leafy green vegetables, such as spinach, kale, and collard greens, which are rich in Vitamin K, help reduce the risk of heart disease.
- Beans and legumes: chickpeas, black beans, kidney beans, lentils, navy beans, peanuts, peas, pinto beans, and soybeans
2) Exercise
Heart-healthy exercises include brisk walking, running, swimming, cycling, playing tennis, and jumping rope. Any exercise that gets your heart rate up strengthens your heart. Be sure to consult with us for the best exercise for you.
3) Maintain a healthy weight
Extra weight makes your heart work harder than it should. As a member of DPC of Boca, we provide weight loss counseling. Weight can be a taboo topic, but we offer you a safe, non-judgmental space to discuss your weight concerns.
4) Take niacin and pomegranate
Niacin is a B vitamin that your body produces, which turns food into energy. Because niacin assists in widening blood vessels, it improves blood flow, reducing blood pressure. According to the American Heart Association, pomegranates also help reduce blood pressure. Before taking any supplements, we encourage you to make an appointment with us!
5) Eat fish
Many fish, like salmon, tuna, sardines, and herring, are a hearty source of omega-3 fatty acids. A diet rich in omega-3 fatty acids can reduce heart disease. The AHA encourages eating fish at least twice a week.
6) Begin taking CoQ10
CoQ10 acts as an antioxidant, protecting cells from damage, and plays a vital role in cellular energy, growth, and maintenance. CoQ10 is pivotal in cardiovascular function, energy metabolism, heart muscle function, and protecting cells against potentially damaging compounds. Check out our Metagenics line for CoQ10.
7) Manage stress and anxiety
Your body is one system with many parts. Suppose your life circumstances are taking a toll on you emotionally or mentally and are not appropriately managed. In that case, your stress and anxiety will work themselves out in physical symptoms, i.e., sleeplessness, sickness, strokes, heart attacks, etc.
For members of DPC of Boca, we provide a mental health screening at every appointment.
8) Get enough sleep
Sufficient quality sleep is essential to maintaining good heart health. Sleep disruptions and disorders make it difficult to stay healthy. Additionally, sleep disorders have been linked to higher risks of cardiovascular diseases.
9) Stay hydrated
When you’re hydrated, your heart doesn’t have to work as hard. Drinking water helps the heart pump the blood more easily through the body.
10) Keep a grateful heart
There is a proverb that says, “A joyful heart is good medicine, but a broken spirit dries up the bones.” Keeping a positive attitude is good for your heart.
Why not celebrate American Heart Month with us? We offer a comprehensive heart checkup, including blood pressure screening, calcium score, cholesterol check, EKG, and other markers for heart disease.
Your heart matters, so contact us today!