7 Heart Healthy Resolutions for 2023
2022 is drawing to a close and as we prepare for the New Year, many people are beginning to think of resolutions that will help them start out 2023 on the right foot. One of the most important resolutions to make involves your heart health.
According to the CDC:
- Heart disease is the leading cause of death for men and women in the US
- One person dies every 34 seconds from heart disease
- 20% of deaths in the US in 2020 (697,000 people) were due to heart disease
- Someone gets a heart attack every 40 seconds in the US
- 805,000 people suffer a heart attack every year in the US
Fortunately, there are a variety of steps you can take to improve your heart health and minimize your risk of a serious heart condition. Consider adding these heart-healthy resolutions to your list for 2023.
Quitting smoking is one of the most important things you can do to improve your overall health, and it will pay big dividends for your heart health as well. Smoking increases your risk of heart attack, stroke, and many other cardiovascular issues. It’s one of the leading causes of heart disease, and quitting smoking may be the single most important thing you can do to improve your heart health.
We understand that for many people, quitting smoking is easier said than done. At South Denver Cardiology Associates, our Health and Healing Center can provide you with a variety of resources to help you make 2023 the year you stop smoking for good.
Regular exercise is critical for maintaining optimal levels of heart health. Ideally, you should shoot for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week. Since varying your exercise routine is often an effective way to stay more engaged in your workouts, we recommend adding a mix of both moderate and vigorous intensity exercises to your routine.
Moderate intensity exercises that are good for your cardiovascular health include hiking, cycling and swimming. For more vigorous intensity exercises that will promote cardiovascular health, consider running, high-intensity interval training (HIIT), or sports that require extensive running such as soccer, basketball and tennis (singles).
Eat a Heart Healthy Diet
Eating a heart healthy diet is one of the best things you can do to reduce your risk of cardiovascular disease. Make sure your diet contains lots of fruits, vegetables, lean protein and whole grains. Limit your intake of saturated fats, trans fats, salt, sugar and processed foods. Consider adopting the Mediterranean diet, as it is a great way to ensure you’re eating foods that are healthy for your heart.
Manage Your Stress
Chronic stress can raise your blood pressure, which will negatively impact your heart health and increase your risk of a heart attack and stroke. Juggling work and family life can often become stressful, which is why it’s crucial that you take steps to actively reduce your daily stress levels. Exercise, meditation and yoga are all great ways to help you manage your stress.
Get More Sleep
Did you know that the number of hours of sleep you get each night impacts your heart health? To maintain optimal hearth health, you should be getting 7-9 hours of sleep a night. If you have a hard time falling asleep, consider altering your bedtime routine by limiting alcohol consumption and the use of electronic devices before bed. Setting a consistent sleep schedule can also help you establish a healthier routine that makes it easier to get a sufficient number of hours of rest each night.
Reduce Alcohol Consumption
Enjoying a drink once in awhile is perfectly fine. In fact, studies have demonstrated a connection between moderate alcohol intake and a lower risk of heart disease. However, you should avoid drinking in excess. Heavy drinking has been linked to a variety of heart conditions including cardiomyopathy, heart failure and stroke. To avoid increasing your risk of heart problems, the American Heart Association recommends limiting alcohol consumption to no more than two drinks a day for men and one drink a day for women.
Check Your Cholesterol Levels
High cholesterol is a major risk factor for heart disease. Make sure you check your cholesterol at least once a year to make sure it remains in the normal levels. If you have high cholesterol, work with your primary care doctor to manage the condition. While medication may be needed to manage cholesterol in certain situations, you can often lower your cholesterol by making many of the lifestyle adjustments discussed above, such as eating a heart healthy diet, getting more exercise and quitting smoking.
South Denver Cardiology Associates Can Help You Make and Keep Your Heart Healthy Resolutions
If you’re looking to make improving your heart health a priority in 2023, South Denver Cardiology Associates can help. We offer a variety of services to help you set the proper goals and make the right lifestyle adjustments to achieve them. Take advantage of the following services to create a series of heart healthy resolutions this year:
Our team will help you establish a program based on your specific health circumstances and the goals you’d like to achieve. We’ll work with you to ensure you’re able to take control of your heart health in 2023.
Contact us to schedule an appointment.
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As with any health concerns, your specific treatment program should be discussed thoroughly with your primary care physician as well as any specialists who may need to be consulted – like a cardiologist.Sign Up