by 
It’s?February and we are encompassed by hearts, and never just the paper and chocolate versions. There are a persons ones too-the beating hearts of more than 300 million Americans.
Unfortunately, we’re also surrounded by cardiovascular disease. In the usa, it is the leading cause of death for both men and women. But it could be prevented and controlled. Even just in a short month’s time, that you can do a great deal to take care of your heart, say four medical service providers who take care of hearts on a daily basis. Each of them is part of the staff at Advocate BroMenn Medical Center’s Cardiac and Pulmonary Rehabilitation Services in Normal, Ill.
February is a good month to fall in love-with your heart. ?Follow these tips week by week to get your heart beating healthily:
Week 1:
Scrutinize labels. Reading food labels is essential so that you can compute the total consumption of salt, fat, cholesterol and fiber for the day. Take note of the meal when determining the amounts, says Karen Dodd, an authorized nurse clinician. Unhealthy fats and cholesterol can clog arteries. Salt can raise blood pressure level. Sugar can pack on pounds. To avoid these risks for heart disease, look for foods with unsaturated fats, omega-3 fatty acids and low percentages of sodium and sugar. Also choose many fresh fruits and vegetables.
Week 2:
Get moving. Like all muscles, your heart needs exercise. This week-and every week-aim for at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking. Weight training, for example lifting weight loads, weighted balls or elastic band use, is a great accessory for staying physically active. Weight training has been shown to reduce Cholestrerol levels levels while improving heart health, says Chris Carr, a cardiopulmonary exercise specialist. Share your heart-healthy habit having a loved one-invite him or her to get moving along with you.
Week 3:
Know your numbers. If you do not know your blood pressure level and cholesterol numbers, make an appointment this week with your doctor to possess them checked. High blood pressure or high LDL cholesterol (unhealthy kind) can put you at risk for heart disease. Also, being obese makes heart disease much more likely. Heidi Heite, a registered nurse clinician, reminds us that normal blood pressure level at rest should be under 120/80 mm Hg on more than one reading. Your blood pressure level will be different according to the time, type of activity or timing of medications you might be on. It is important to note that some over-the-counter medications such as ibuprofen and pseudoephedrine can increase your blood pressure, so bear in mind.
Week 4:
Vow to quit. Smoking harms the center as well as the lungs. Rita Kane, an authorized respiratory therapist, suggests picking a quit date and sticking with it. Make sure to inform your family, friends and co-workers that you are quitting to allow them to provide support and encouragement. Be aware, smoking also hurts your family and friends because exposure to secondhand smoke can trigger heart problems inside them. So quitting is an act of love-not only for your heart but also for all of the hearts that surround you.
For a lot of heart health and to consider Advocate’s heart risk assessment, visit iHeartAdvocate.com.
