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Your heart ticks around the clock, even when you aren't thinking about it, but you can make easy changes to keep it healthy. Your daily habits, eating patterns, exercise routine, sleep schedule, health management affect your heart over time.
You can't prevent every heart problem, but you can lower your risk by taking care of your heart now. The habits we share in this blog also matter if you ever need cardiac rehabilitation after a heart attack or heart surgery. Starting with healthy routines already in place can make the work of recovery more familiar.
At Longwood Cardiac Rehabilitation & Recovery Center, you can count on Sergio Sepúlveda Sunez, DPT, to stay on top of your heart health regimen. Our advanced cardiac rehab program in Longwood, Florida, helps you get heart healthy and stay that way, putting you in the right shape to get through any necessary cardiac rehabilitation process. These five steps can help.
1. Get your exercise in each week
Most adults should get at least 150 minutes of moderate exercise each week. Brisk walking, cycling, swimming, and similar activities are good for your heart, and be sure to add strength exercises at least twice a week.
If you're not active now, start with shorter walks and build from there. Even 10 or 15 minutes a day gives you a place to start.
2. Choose more heart-healthy foods
You don’t have to crash diet or give up foods you love. Just shift the choices you make to the healthier side of the spectrum. Begin making smart changes with the meals you eat most often.
Add more vegetables, fruits, whole grains, beans, nuts, fish, and lean sources of protein. Cut back on foods high in sodium, added sugar, saturated fat, and highly processed ingredients.
3. Ask your doctor to check your baselines
High blood pressure, spiking glucose levels, and unhealthy cholesterol readings often don't cause symptoms, so you may feel fine even while such conditions are affecting your heart.
Ask your healthcare provider to run the appropriate bloodwork and explain what your numbers mean. If your levels are too out of bounds, learn what you should do to bring them down and commit to doing so.
4. Stop smoking
Stop using nicotine products if you smoke, chew, or vape. Nicotine can raise your heart rate and blood pressure. Tobacco use also damages blood vessels and raises your risk of heart attack and stroke.
If you’ve tried quitting on your own and haven’t been successful, ask your healthcare provider for help. Counseling, medication, and other tools can make quitting easier.
5. Get 7-9 hours of sleep each night
Good sleep, including 7-9 hours of sleep each night, supports heart health. Poor sleep has been linked to a higher risk of heart disease and other health problems.
Plan your evening so you have enough time to sleep before you plan to get up the next day. Setting a regular bedtime can help, too. Make sure your plan includes creating a routine that lets you wind down for 20 minutes or so before hitting the hay.
Healthy heart habits also matter for cardiac rehabilitation
Cardiac rehabilitation helps you safely rebuild strength and endurance through supervised exercise, nutrition education, stress management, and other healthy lifestyle changes. Taking these five steps for a healthier heart are good habits that support recovery after a heart attack or cardiac surgery.
Call Longwood Cardiac Rehabilitation & Recovery Center at 321-317-3825 for an appointment or contact us online today if you’re facing heart rehabilitation or want more tips for a healthier heart.