Everyone knows how important our hearts are, but sometimes it can be challenging to know the best way to take care of them. However, most cases of cardiovascular illness are preventable. All it takes is making steps towards a healthier heart. Here are a few easy ways to show your heart some love with tips from your local pharmacy in Powell, TN.
1 - Reduce Your Salt Intake
Let’s start out with something small that everyone should be able to do! If your diet is high in salt, you are at an increased risk of high blood pressure. That can, in turn, lead to an increased risk of stroke or heart disease. An adult should consume no more than 6g of salt each day. It is best to aim for foods with less than 1.5g of salt, or 0.6g, of sodium per 100g. You can use a variety of herbs and spices to flavor your food instead of salt. Some great options include:
- Paprika, ground pepper, or mild chili powder on your potatoes.
- Salmon is great for your heart and deliciously paired with ginger, dill, or spring onions.
- Add chopped coriander to your curries.
- Pasta sauce can be livened up with garlic or basil.
- Thyme and sage are the best herbs to flavor turkey or chicken.
2 - Stay Compliant With Your Medications
If you are already taking medications for high blood pressure, cholesterol, or any heart condition, you may think that it’s too late to start making lifestyle changes. However, that certainly isn’t the case. In fact, it is more important than ever to show your heart some love! One of the most important things you can do is make sure you stay compliant with your prescription medications. Try to get into a routine that helps you remember your daily dose - or ask your local pharmacy in Powell, TN, about a VIP box. These convenient boxes will organize your medications into easy-to-open tear-off packets marked with the date and time it needs to be taken. Managing your medication has never been easier!
3 - Stop Smoking
Did you know that smokers are up to four times as likely to have a heart attack? This is because smoking damages your arteries increases your blood pressure, and reduces your blood oxygen. These are all risk factors that contribute to heart disease. Talk to your local pharmacy in Powell, TN, about the best ways to quit smoking. They will be only too happy to help you with advice and smoking cessation products.
4 - Limit Saturated Fats
Another thing that is known to increase the risk of heart problems is a high cholesterol level. Saturated fats are known to increase cholesterol, and are usually found in foods such as butter, fatty meats, dairy fats, cakes, pies, and pastries. To protect your heart, you should reduce the amount of these foods and replace them with those that are rich in omega-3 fatty acids. Choose oily fish like mackerel, salmon, sardines, and fresh tuna. You can also get plenty of omega-3 from walnuts, flaxseed, spinach, and pumpkin seeds. If you find it difficult to eat this type of food, you can also talk to your local pharmacy in Powell, TN, about omega-3 supplements. Eating lots of fresh fruits and vegetables can also lower your cholesterol.
5 - Let’s Move More
Your heart is a muscle, and just like every other muscle in the body, it can benefit from a workout! Aim to move more and get your heart rate pumping. If you want to lower your risk of heart disease, aim for around 150 minutes of moderate exercise every week. It doesn’t have to be completed all in one session; you can divide it into smaller sessions that fit your fitness level and ability. You might do 30 minutes five times a week, or it may be easier to do 10-minute sessions multiple times a day to reach your goal. At the end of the day, what matters most is that you get up and start moving more.
It’s never too late - or too early - to start making a few lifestyle changes with the aim of having a healthier heart. It can be tough to make significant changes, so don’t be afraid to start small. Even committing to taking a short walk every morning to get yourself moving is a great start. You won’t be overwhelmed by the thought of 30 minutes of exercise, and you can build on it by increasing time and distance as you feel able to. Similarly, you can gradually make dietary changes by swapping out one meal for something lower in saturated fats! All of these small steps can quickly add up to become healthy heart habits. Don’t forget to talk to your local pharmacy in Powel, TN, as well for cholesterol testing and additional advice on heart health.
Your Hometown Pharmacy Since 1966
Vaughn Pharmacy is a local, family-owned pharmacy serving the community in Powell, TN. Specializing in providing personalized and attentive prescription programs to our patients, we believe you are more than just a number – you’re part of our family!