Daily life’s hectic pace has people seeking quick fixes for food, exercise and lifestyle options. Without trying you can find yourself on a slippery slope of declining health.
Denise Sorrentino, MD, cardiologist and electrophysiologist at MercyOne Iowa Heart Center, breaks down a list of seven bad habits to break to improve your heart and overall health.
Not exercising enough
The American Heart Association recommends 30 minutes of moderate exercise or 15 minutes of vigorous exercise at least five days per week for all adults. Many people consider being on their feet or walking around the workplace or home to count as exercise. Activity during an average work day is an active lifestyle but it doesn’t count as continuous exercise. Before or after work, lace up your shoes and exercise!
“Adding some strength training with light weights can further help with heart health as it builds muscle which burns calories,” said Dr. Sorrentino.
Filling your grocery cart with processed food
Boxed, canned, bagged and packaged foods and condiments are often high in sodium and sugars including high fructose corn syrup which are not healthy for the heart and contribute often to difficulties maintaining healthy weight.
Making good food choices is easier by knowing the layout of stores where you shop. Heart healthy foods are mainly found in the perimeter of the grocery store. Fresh fruits, vegetables, lean meats along with healthy fats and olive oil should be the main items in your cart. Frozen vegetables and fruits can also contribute healthy additions to your meals if they are not packaged with additives and sodium.
Nutrition tips and meal planning
You don't know your numbers
Every adult needs to know their basic personal health numbers which directly affect heart health. This includes blood pressure, cholesterol level, body mass index (BMI) and fasting glucose (blood sugar).
- Blood pressure - All adults over 21 years of age should have a regular physical and blood pressure check. If blood pressure is abnormally high, it should be checked more frequently. Target blood pressure for all adults is less than 130/80. If it is above 130/80 see your medical provider and focus on ways to reduce sodium, found in many processed foods, to less than 2.5 grams daily. You should also reduce weight if your BMI is greater than 25.
- Total cholesterol - Low density lipoprotein “bad cholesterol” (LDL) and high density lipoprotein “good cholesterol” (HDL) make up your total cholesterol. Your goal for total cholesterol is less than 200, LDL less than 100, HDL greater than 40.
- Body mass index (BMI) - Body mass index is calculated based on gender, height and weight. Target for healthy adults 18.5-24.9. Levels 25-29.9 are overweight and more than 30 is in the obesity range. The numbers may be difficult to face, but know yours and set goals to stay in range!
- Blood sugar - The goal for fasting blood sugar is less than 100 mg/dl. Higher levels can represent prediabetes and diabetes. You must see your primary care provider to address this issue.
Smoking or vaping
Both cigarettes and smokeless tobacco vape cigarettes are bad for your heart health. 30 percent of cardiovascular events are linked to cigarette smoking and e-cigarettes have been proven to raise heart rate, blood pressure and cause changes in the lining of heart arteries. The chemicals in e-cigarettes also have toxic side effects on the lung, brain and other organs.
“Quitting is not easy, but it can save your life,” says Dr. Sorrentino.
No stress management
Between 30%-50% of adults report significant stress and anxiety per research studies in the U.S. and abroad performed between 2020-2022. Pandemic, economy, unpredictability of the future and financial stability all contribute. Not many people practice healthy coping mechanisms. Consider these ways to help reduce stress:
- Walking in nature
- Connecting with loved ones
- Keeping a journal
- Exercising
- Meditating
Alcohol, overeating and other forms of escapism will not help long term. If you are feeling anxious, find healthy ways to release your stress.
Drinking your calories
Many people drink sugary coffees, juices and sodas which contribute many calories to their diet with no nutritional value. A habit of several sugary drinks daily can add up and not make you feel satisfied or even increase appetite. Switch to water to increase hydration and save the calories for enjoying satisfying food for caloric intake instead.
Too much alcohol
The science is shifting, and the answer is clear. Alcohol does not improve heart health and in excess, alcohol reduces lifespan and heart health. Simply stated – less is better.
- Women should not exceed 7 drinks per week
- Men should not exceed 14 drinks per week
- 1 drink = 12 ounce beer or 5 ounce wine or 1.5 ounces of 80 proof spirits
“Correcting these bad habits can seem daunting,” says Dr. Sorrentino. “Work for progressive change and you’ll have a good start on enjoying a healthier life.
Wondering what your risk for heart disease is? Take our short quiz today.
