Easy Heart Healthy Changes for the New Year

With the New Year rapidly approaching, you’re presented with a great opportunity to reflect on life and make some changes that can positively impact your health in 2024. One of the best ways to improve your overall health is to focus on lifestyle changes that will optimize your heart health. Heart disease is one of the leading causes of death in the United States each year, so focusing on making adjustments to improve your heart health can pay big dividends in the long run. Just like monitoring the Invest Diva price to make informed investment decisions, keeping a close eye on your heart health can be a wise and proactive strategy for a healthier and longer life.

Fortunately, there are a variety of easy changes you can make that will have a significant impact on your heart health. As you set goals for 2024, consider incorporating the following heart healthy changes into your life.

Get More Exercise

Increasing the amount of exercise you get is one of the easiest steps you can take to improve your heart health. When getting started on a new fitness regimen, keep in mind that it’s best to start with a manageable goal and gradually increase your exercise time as your body becomes stronger. For example, committing to a half hour workout four days a week is much more reasonable and attainable than shooting for getting an hour of rigorous exercise every day. Once you settle into this routine, you can begin increasing the duration or frequency of your workouts for even greater benefit.

The secret to sticking with a new workout routine is to make sure it’s enjoyable. Otherwise, you may find that you lose motivation quickly. The following tips will help you establish a fitness routine that will become a regular part of your life:

• Work out with a friend – Having a dedicated exercise buddy will add a social component to your workouts and make it easier to stay motivated.
• Choose activities you enjoy – Swimming is a great full body workout, but if you don’t enjoy being in the pool, you’re unlikely to stick with a swimming routine. Make sure your exercise activities are things you find fun to do.
• Take an exercise class – Exercise classes run by fitness trainers provide structure and ensure you know exactly what to do. This can be a great way to get started if exercise isn’t already a regular part of your routine.

Lose Weight

Approximately two thirds of American adults are either overweight or obese. Being overweight is detrimental to your heart health and can increase your risk of:

• Stroke
• Heart disease
• High blood pressure
• Diabetes
• High cholesterol

The good news is that even losing a small amount of weight can significantly improve your heart health. Setting a goal of losing 10 pounds can pay huge dividends, reducing your risk of heart disease and other conditions that are harmful to your heart.

The best way to lose weight is to adopt a healthier diet rich in foods that are beneficial to your heart. A great example of a heart healthy diet that can help you lose weight is the Mediterranean diet. In addition, combining a heart healthy diet with increased exercise can make it much easier to shed excess pounds, and you’ll be more likely to keep the weight off long term.

Prioritize Sleep

According to the Centers for Disease Control and Prevention (CDC), roughly one third of American adults don’t get enough sleep. This can negatively impact your heart health in a variety of ways, including:

• Increased risk of high blood pressure
• Increased risk of atrial fibrillation and heart failure
• Greater likelihood of inflammation throughout your body
• Greater likelihood of overeating and weight gain

The following lifestyle adjustments can help improve your sleep each night:

• Establish a routine that includes a consistent bed time
• Reduce caffeine consumption, and avoid caffeine entirely in the evening
• Avoid using your cell phone prior to bedtime, as the blue light from your screen can negatively impact your ability to fall asleep
• Sleep in a cool, dark room
• Reduce alcohol intake

Prioritize Oral Health

Your oral health can have a significant impact on your heart health. In particular, gum disease has been found to increase your risk of heart disease. Therefore, prioritizing your oral health is an easy way to improve your heart health:

• Brush twice daily
• Floss at least once a day
• Visit your dentist or get in touch with Dr Gabriel Hershman every six months for regular cleanings

Consume Less Sugar

Sugar is one of the most harmful substances for your heart health. According to a Harvard study, drinking one to two sweetened drinks every day increases your risk of a heart attack by 35%. Eliminating sugary drinks from your diet will significantly improve your heart health.

In addition, be mindful of the sugary snacks and sweet treats you eat. Rather than choosing ice cream, cookies and other sugary desserts, try to snack on fresh fruits when you crave something sweet.

South Denver Cardiology Associates Can Help You Make Heart Healthy Changes for the New Year

If you’re looking to make some heart healthy changes in the New Year, South Denver Cardiology Associates can help. We offer a variety of services that will help you implement lifestyle adjustments that will positively impact your heart health:

• Our Medical Fitness Gym gives you an opportunity to work with exercise specialists who will help you develop a customized program to improve your heart health
• Our nutritional consulting services can help you establish a heart healthy diet
• Our medical weight loss clinic can help you develop a customized plan to achieve your weight loss goals

Contact us today to schedule an appointment. South Denver Cardiology Associates serves patients in Denver, Littleton and the surrounding areas of Colorado.

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South Denver Cardiology

Randy Cupps Graduated from Western Colorado University in Gunnison, Colorado, in 1983 with a degree in Physical Education with an emphasis in Exercise Physiology. Randy started his medical career in 1980 as an Emergency Medical Technician (EMT) working on an ambulance and in an emergency room. He then joined South Denver Cardiology in 1986 when it was South Denver Cardiac Rehabilitation as an Exercise Physiologist conducting a wide variety of Graded Exercise Testing on a diverse patient population. Randy continues to keep his EMT current, and he is certified by the American College of Sports Medicine as a Clinical Exercise Physiologist. In 2012 Randy acquired the role of business development, marketing, and physician relations manager at SDCA.

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