Behavior Change for Better Health

Engaging in unhealthy behaviors can increase your risk for heart problems as well as many other chronic conditions and disease, including:

• Diabetes
• Obesity
• Cardiovascular Disease
• Depression
• Some Cancers

You’ve heard the saying, “Old habits die hard.” Sustained change requires letting go of old unhealthy habits and adopting new ones. Changing a health behavior is a process that doesn’t occur overnight.

Everyone has their own unique challenges and roadblocks in their health journey but it’s extremely important to keep trying. Investing in change today not only impacts your risk for disease, but also your health and ability to function in later life.

Your journey to a healthier heart

Consider the overall benefits of the following, well-studied components for preventing heart disease.

You’ll notice that most of them are connected!

• Eat Better: Food plays an essential role in your heart health. Eating better isn’t just a trend, it’s about forming new habits. The food you put in your body impacts your weight, blood pressure, blood sugar and cholesterol levels. Strive for a balanced diet filled with fresh fruits and vegetables, whole grains, lean proteins and healthy fats. Avoid processed and pre-packaged foods, added sugars, saturated fats and sodium.

• Move More: The heart is a muscle – it’s happy when you give it a job – the more work you can give your heart, the healthier and happier it is. Exposing your heart to physical activity on a regular, consistent basis, increases the benefits you’ll get in terms of cardiac health and overall health. Getting at least 150 minutes of moderate exercise or 75 minutes of high-intensity exercise each week will help you do just that.

• Quit Tobacco: The use of tobacco products is detrimental to your health in many, many ways. These products contain nicotine, the most addictive drug in the world. This chemical causes blood vessels to narrow, which forces the heart to work harder and increases your risk of heart attack, stroke and vascular disease. It’s never too late to stop using tobacco products. The path to quitting can be challenging but the health benefits are invaluable.

• Get Quality Sleep: Getting a good night’s sleep is more than a special treat; it’s a necessity. The way you feel when you’re awake largely depends on what happens when you’re asleep. Most adults need between 7-9 hours of quality sleep each night to maintain optimal cardiovascular health. Lack of sleep doesn’t just leave you feeling groggy, it has been linked to many chronic diseases such as diabetes, depression, obesity, hypertension and heart disease.

• Maintain Healthy Weight: Packing on extra pounds does more than increase your weight – it also puts you at a higher-than-average risk of developing major health problems, including heart disease. It has been linked to unhealthy cholesterol levels, high blood pressure and risk for diabetes. Everyone is different, the goal is to achieve the weight that is healthiest for you to keep your heart functioning at its best.

• Control Cholesterol: High cholesterol can be a silent threat as it does not have any symptoms. When there’s too much cholesterol in your blood, it builds up on the walls of your arteries which blocks oxygen and blood flow to the heart. If the blood supply to the heart is cut off, the result is a heart attack. It’s important to know your cholesterol numbers and keep them in a healthy range to reduce the chance of heart disease or stroke.

• Manage Blood Sugar: High blood sugar doesn’t just affect people with diabetes. Prolonged periods of high blood sugar can damage your blood vessels and the nerves that control your heart. Over time, this can lead to heart disease. High blood sugar can also increase your blood pressure and affect cholesterol levels, two additional risks for heart disease.

• Monitor Blood Pressure: High blood pressure is a condition that makes your heart work harder to pump blood through your arteries. If left untreated, it can lead to cardiovascular complications and can weaken or damage your heart. High blood pressure (also known as hypertension) is a potentially serious health condition that can develop without your knowing it. Having regular health screenings are important to help you manage your blood pressure readings and avoid any negative health effects.