Heart & Vascular Tips

tips and wellness

Don’t become a statistic! Cardiovascular disease is the leading cause of death for men & women in the United States and within Pennsylvania, affecting more than 25 percent of residents each year. Fortunately, there are things you can do today to reduce your chances of getting heart disease.

  • Control your number.
    Find the weight, blood pressure, and cholesterol numbers that are right for your best health - and take action to get there. Learn More
  • Do 20 minutes of light to moderate exercise daily.
    This includes walking, swimming, and even gardening. (Check with your doctor before starting an exercise program.) Learn More
  • Take aspirin every day.
    Aspirin can inhibit platelets, blood cells that can cause blood clots, which can block blood flow to the heart. (Check with your doctor before taking aspirin; it can cause an increased risk of bleeding.) Learn More
  • Eat fish once a week.
    It’s rich in heart-healthy omega-3 fatty acids—essential fats that the body cannot produce on its own (they must be taken in through diet). Learn More
  • Take a vacation.
    Overwork triggers stress; relaxing helps your heart. Learn More
  • Pet your pooch.
    Pets—and dogs, in particular—have been shown to reduce stress and cardiovascular problems. Learn More
  • Eat fruits & veggies at every meal.
    They’re chockfull of fiber and heart-healthy nutrients like vitamin C—an anti-inflammatory. Learn More
  • Look for easy ways to make good food choices at home.
    Added sugar, salt, and cholesterol are hidden in a lot of packaged and prepared foods, so read labels and only bring home what’s healthy, and you won’t be able to gorge on the bad stuff. Learn More
  • Change your social life to improve your heart health.
    Changing venues where you and your friends used to meet might be in order - certainly, learning how to choose from menu options will be, as will staying away from smoke-filled areas and too much alcohol. Instead of meeting for a drink after work, maybe you can meet friends for a walk around a local park. Learn More
  • Whole eggs are actually healthy for you and your heart.
    They are rich in nutrients like protein, heart-healthy fat and vitamins B and D. They only have a slight effect on overall cholesterol Learn More
  • Do 20 minutes of light to moderate exercise daily.
    This includes walking, swimming, and even gardening. (Check with your doctor before starting an exercise program.) Learn More
  • Stay active.
    You don’t have to sign up for a marathon or competitive bodybuilding. But walking quickly around the park with a friend, taking a fitness class, or using the elliptical cycle at the gym will help you build your cardiac capacity. Learn More
  • Lower your stress.
    Yes, it can be tough - job situations and family issues affect us all. However, you can manage your stress by carving out time for yourself. Walk the dog. Practice yoga. Learn meditation (there are lots of phone apps available). Learn More
  • Get more sleep.
    Getting more than 7 hours a night reduces your heart attack risk. Shut off your Smartphone, TV, and/or computer an hour before bedtime; it’s been shown to help people fall asleep faster and longer. Learn More
  • Look for ways to reduce stress.
    Take naps, put your feet up, and stay out of aggravating situations when possible. Learn More
  • Put the smokes down!
    Smoking by itself increases the risk of coronary artery disease, by increasing blood pressure, harming you blood cells and increasing the tendency of blood clots. Learn More
  • Eat Right!
    You know the drill: yes to the fresh fruits and vegetables, lean meats and fish, no to the added sugar and salt. And since you know it – do it! Learn More
  • Eat right while eating out.
    Look at the menu ahead of time. Find two things you like, and make the healthier choice of the two. Over time, that method has you eating leaner and better, which will help lower your blood pressure and your cholesterol. Learn More
  • Meditate for just 5 minutes a day.
    It lowers stress, a risk factor for heart disease. To do it: sit comfortably, close your eyes, and take deep, slow breaths. Focus on your breathing. Learn More
  • Surround yourself with family and friends.
    Being social has been shown to reduce risk of loneliness – and heart attacks. Learn More
  • Stay hydrated.
    We know – you’re constantly told to drink more water. Here’s the reason: your body relies on water to keep electrolytes in balance. Learn More
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