Heart Health Mistakes That are Easy to Fix

6/29/2024

Improving your heart health goes beyond adjusting your diet or fitting in a 30-minute gym session. According to Dr. Maya Kommineni, cardiologist with Northwest Medical Group, you can give it a boost just by adopting these three habits.

Follow a Mediterranean Diet

Ditch the highly processed foods and follow more of a Mediterranean diet that includes loading your plate with fruits and vegetables instead. Science shows that not only are they packed with essential vitamins and minerals, but they also help promote cardiovascular disease prevention and management. Sources show that people living in the Mediterranean regions tend to be healthier and have a lower risk of many chronic conditions, compared with people who follow a standard American diet. These eating habits may also promote weight loss, help prevent heart attacks, stroke, type 2 diabetes and reduce the risk of premature death.

This includes consuming more fruits, vegetables, whole grains, legumes, nuts and seeds, and heart-healthy fats. It also includes consuming less: processed foods, added sugars, refined grains and limiting alcohol consumption.

Heart Smart Rx: A diet rich in fruits, vegetables, whole grains and heart-healthy fats, the Mediterranean diet is both delicious and nutritious. There are no concrete rules for following the Mediterranean diet, but general guidelines can help you incorporate its principles into your daily routine.

Break Out the Floss

Skipping your nightly flossing might increase your risk of heart disease. According to a Columbia University study, atherosclerosis risk decreases as your gum health improves. Harvard Health has three theories about why these two conditions are connected:

Gingivitis and periodontitis bacteria travel to blood vessels, causing inflammation, damage or clots. It’s not bacteria-based but caused by the body’s immune response, which then causes vascular damage.

There’s no direct connection, but risk factors such as smoking cause both conditions.

Heart Smart Rx: Brush your teeth twice a day, floss every night and have regular checkups with your dentist. Not only will it help your smile, but it could keep your heart in tip-top shape.

Get Your Beauty Rest

Poor quality or insufficient sleep puts you at an increased risk for conditions such as high blood pressure, heart attack and stroke. Getting less than seven hours of sleep per night also puts you at greater risk for obesity, insulin resistance, asthma and depression.

Heart Smart Rx: Find a bedtime that works for you, and stick to it. Only use your bed for sleep, and keep the room cool and dark. Put away electronics 30 to 60 minutes before bed. Avoid alcohol and caffeine for at least four hours before bedtime.

According to the American Heart Association, a new habit can take between 60 and 90 days to take hold effectively. Breaking a bad habit and starting a new one can seem daunting, but it can be easier than you think with a bit of planning.

To learn more about Dr. Kommineni visit NWMedicalGroup.com.

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