Cardiovascular disease claims nearly 1 million American lives every year, making it the deadliest disease in the United States. But here's the good news: Taking care of your heart may lengthen your lifespan and improve your quality of life.
February is American Heart Month, and Dr. Hammad Zaidi at A&U Family Medicine is taking this opportunity to share some practical tips to keep your heart healthy as you age.
Your heart is a muscle, and like any muscle, it works better when it’s strong. Exercise makes your heart pump harder to deliver oxygen-rich blood to your muscles. Regular workouts improve the heart’s pumping power, making it more efficient.
Aim for 30 minutes of moderately intense exercise five days a week. But don’t worry if this feels overwhelming, any activity is better than none. Take the stairs instead of the elevator, stretch during work breaks, and park in the spot farthest from the door to add in more steps.
Fiber is a game-changer for heart health. Found in nutrient-rich fruits, vegetables, whole grains, and beans, fiber lowers cholesterol and helps with weight management.
Making small changes to your meals can make a big difference over time. Adding more fiber-rich foods is a simple diet change with profound benefits. Snack on fruits and vegetables, toss beans into your salad, and swap out your white bread with 100% whole grain bread to get more fiber. These simple tweaks keep your heart and taste buds happy.
Studies show that people who vape or smoke have higher heart rate and blood pressure than people who don’t, putting them at greater risk of heart disease. Quitting is the best thing you can do for your heart and health.
The journey to quitting isn’t easy. Let us help you get the resources and support you need to give up the unhealthy habit.
Maintaining a healthy weight is another way to keep your heart healthy as you age. Carrying extra pounds strains the heart and increases your risk of high blood pressure and type 2 diabetes. Losing even a few pounds can lower blood pressure, improve blood sugar, and support heart health.
We know losing weight gets tougher with age, which is why we offer medically supervised weight loss programs tailored to your needs. These plans focus on long-term success, helping you achieve and maintain a healthy weight.
Life gets busy, and sleep often takes a backseat. But skimping on sleep prevents your body from recovering from the demands of the day, increasing your risk of chronic conditions like high blood pressure and obesity.
Make sleep a priority, aiming for 7-9 hours of quality sleep a night to keep your heart healthy.
Chronic stress can wreak havoc on your heart by raising blood pressure and triggering unhealthy habits to cope, such as smoking or overeating.
Regular exercise and a healthy sleep routine can do wonders for your stress and is a good place to start. Breathing exercises and meditation also help by lowering stress hormones and blood pressure.
Your annual physical exam is more than routine, it’s a lifesaver. Heart disease often causes no symptoms until a major event like a heart attack occurs. Regular checkups can catch potential issues early, giving you a chance to address them before they turn serious.
If it’s been more than a year since your last physical, now is the time to book an appointment.
We provide medical care for all ages, from children to older adults. Call our office in Sugar Land, Texas, today or use the “Book online” button to schedule your physical exam with Dr. Zaidi.
