Top 11 Tips for Better Heart Health

A healthy lifestyle is the key to better heart health and
decreasing your risk for heart disease and heart attack. More than half of
heart disease is preventable in men and 90
percent of heart attacks in women are preventable.

Top 11 Tips for
Better Heart Health

1. Go in for that Yearly Physical

Have your heart numbers tested every year to see where your
heart health is at. Know your numbers for HDL or “good” cholesterol, LDL or
“bad” cholesterol, total cholesterol, triglycerides, blood pressure, weight,
and body mass index (BMI).

2. Lower your Triglycerides.

Triglycerides are best kept to 150 or lower to reduce your
risk for diabetes and heart disease. It is fairly easy to drop your
triglyceride level by reducing your intake of saturated fats and losing some
weight.

3. Eat Foods Rich in Omega-3 Fatty Acids

Foods such as walnuts and Salmon that are high in omega-3
fatty acids can help to decrease inflammation in the arteries surrounding your
heart, reduce levels of bad LDL cholesterol, and keep your heart functioning
longer and better. Fats also help you to feel full longer and faster which can
stop you from over-eating.

4. Reduce Stress

Stress raises blood pressure, cortisol levels, and heart
rate so take time everyday to relax and de-stress. Read a book, take a bath,
listen to relaxing music or do some breathing exercises.

5. Volunteer/Socialize

People who volunteer and spend plenty of time with friends
and loved ones have lower blood pressure and live longer.

6. Do Not Smoke!

Smoking and inhaling smoke from second hand smoking increases
your risk for heart disease. Your heart health starts to improve within minutes
of kicking the habit and continues to improve the longer you are smoke free.
After one year smoke free your heart disease risk is cut in half and after 10
years your heart disease risk is the same as for someone who has never smoked.

7. A Glass of Wine a Day to Keep the Doctor Away

Women can drink up to one glass and men up to two glasses of
alcohol per day to help reduce the risk of heart disease by increasing levels
of the good HDL cholesterol. Please note that alcohol can be high in calories
which can lead to high blood pressure and increased waist size.

8. Weight Train

Increasing muscle mass is a great way to reduce your
percentage of body fat and lose weight. Weight training twice a week can
increase your muscle mass and increase your endurance for aerobic exercise.
Increased aerobic capacity means increased levels of your good HDL cholesterol
levels.

9. Your Waist can tell your Heart Health

Women should not have a waist bigger than 35 inches and
men’s waists should be no bigger than 40 inches. Measure your waist and if it
exceeds these guidelines then you are at increased risk for heart disease and
type 2 diabetes. You may need to change your lifestyle to decrease your waist
size: become more physically active and cut down on white sugar, white flour
and deep-fried foods.

10. If you Have High Blood Pressure: Reduce Salt

High blood pressure can lead to heart disease and a diet too
high in salt can increase blood pressure. A person with high blood pressure
should try to ingest less than 2.3 grams of salt per day-about a teaspoon.
Watch out for hidden salt in processed foods and restaurant meals.

11. Get Enough Sleep

Sleeping less than seven hours per night increases the risk
for high blood pressure and higher levels of the stress hormone Cortisol, which
makes the arteries more vulnerable to plaque buildup. Recent studies have shown
that sleep-deprivation makes people more than twice as likely as the
well-rested to die of heart disease. Take time to relax and wind-down before
bed and plan your bedtime around when you need to wake up.

If you are struggling with an injury that could have been
caused by a health care professional, know that you are not alone. It can be
difficult to obtain the right medical treatment and fight for the benefits you
deserve but the dedicated medical malpractice attorneys at Tario &
Associates, P.S. are here to help you through the process! We provide FREE case
evaluations, home and hospital visits, and no attorney fees unless you recover
damages.

If you or a loved one were injured in an accident, you have
enough to deal with. Let an experienced accident
attorney
fight for the full compensation that you deserve. It is not
uncommon to receive a settlement from the insurance company that is five to ten
times bigger with the help of a lawyer. Call the caring accident attorneys at Tario & Associates, P.S. today
for a FREE consultation! You will pay nothing up front and no attorney fees at
all unless we recover damages for you!

A healthy lifestyle is the key to better heart health and
decreasing your risk for heart disease and heart attack. More than half of
heart disease is preventable in men and rel=”nofollow” >90
percent of heart attacks in women are preventable.

View Attorney Profile

Michael John Tario

Licensed since 1980

Member at firm Tario & Associates, P.S.

AWARDS

BV Distinguished
Champion Badge Silver

RECENT POSTS

  • Seeking Compensation For a Wrongful Death Bike Accident
    Posted on October 11, 2019
    Topic: Personal Injury

    As cities like Bellingham, WA have become more bike friendly the number of bikes sharing the road with cars has grown. With more bikes on the road, the risk for bike versus car accidents increases. According to federal data shared on Streets Blog USA, cyclist fatalities rose 10 percent while traffic fatalities overall fell one ... Read more

  • Scooter Accident Statistics: Bellingham Considers Shared E-Scooter Program
    Posted on October 11, 2019
    Topic: Personal Injury

    E-bikes and E-scooters have exploded in use since 2017, with more and more people using them as an alternative to cars, Uber rides/taxis, walking and public transit. Several metropolitan cities around the country – including Seattle – have approved programs that allow people to share bikes and other types of transportation for a fee; with ... Read more

  • Can I Sue for a Nursing Home Slip and Fall Accident?
    Posted on October 2, 2019
    Topic: Slip and Fall

    According to the National Council on Aging (NCOA), falls are the number one cause of fatal and non-fatal injuries for senior Americans. As we age and need more help with daily activities, many of us live a certain number of our years in a nursing home. Thousands of elderly nursing home residents are injured in ... Read more

Michael John Tario

Licensed since 1980

Member at firm Tario & Associates, P.S.

AWARDS

BV Distinguished
Champion Badge Silver

RECENT POSTS

  • Seeking Compensation For a Wrongful Death Bike Accident
    Posted on October 11, 2019
    Topic: Personal Injury

    As cities like Bellingham, WA have become more bike friendly the number of bikes sharing the road with cars has grown. With more bikes on the road, the risk for bike versus car accidents increases. According to federal data shared on Streets Blog USA, cyclist fatalities rose 10 percent while traffic fatalities overall fell one ... Read more

  • Scooter Accident Statistics: Bellingham Considers Shared E-Scooter Program
    Posted on October 11, 2019
    Topic: Personal Injury

    E-bikes and E-scooters have exploded in use since 2017, with more and more people using them as an alternative to cars, Uber rides/taxis, walking and public transit. Several metropolitan cities around the country – including Seattle – have approved programs that allow people to share bikes and other types of transportation for a fee; with ... Read more

  • Can I Sue for a Nursing Home Slip and Fall Accident?
    Posted on October 2, 2019
    Topic: Slip and Fall

    According to the National Council on Aging (NCOA), falls are the number one cause of fatal and non-fatal injuries for senior Americans. As we age and need more help with daily activities, many of us live a certain number of our years in a nursing home. Thousands of elderly nursing home residents are injured in ... Read more