February is American Heart Month, so what better time to think about some of the steps you can take to keep your heart healthy? Heart disease is the leading cause of death in the United States, but with a few simple lifestyle changes and some help from your local pharmacy in Powell, TN, you can help lower your risk of heart disease.
What is Heart Disease?
Heart disease is an umbrella term that covers a variety of diseases affecting the heart or the blood vessels. However, what most people mean when they say heart disease is coronary heart disease (CHD), as this is the most common form of heart disease. CHD is a condition where the coronary arteries become narrow or are blocked completely, making it more difficult for oxygenated blood to reach the heart. This is caused by cholesterol and a fatty substance called plaque building up in the arteries. This can cause chest pain and often leads to a heart attack.
Who is Most at Risk of Heart Disease?
Heart disease is something that can affect anybody, but certain factors can put you more at risk, including your age and family history. Women over the age of 55 and men over the age of 45 are at a higher risk for heart disease. It also increases your risk if you have had a female relative develop heart disease before the age of 65 or a male relative before the age of 55. Certain lifestyle choices also make heart disease more likely, including the following:
- Suffering from high blood pressure or high cholesterol
- Smoking
- Being overweight
- Not maintaining a healthy diet
- Diabetes
The good news is that with a little help from your local pharmacy in Powell, TN, you can make some changes that will help reduce those risks and keep your heart healthy.
Get Your Numbers Checked!
One of the most important things you can do to reduce your risk of heart disease is to ensure you control your cholesterol, blood pressure, and blood sugar. High cholesterol or blood pressure can significantly increase the risk of heart disease and heart attack. If you are not sure where you currently stand, it is a good idea to get all of your numbers checked. You can pick up a blood pressure monitor or a blood glucose meter from your local pharmacy in Powell, TN, if you want to keep track of those numbers. Your doctor should check your cholesterol at least every 4 to 6 years.
Choose a Healthy Diet
Choosing a healthy diet that is low in saturated fat, low in added sugars, and low in sodium is a great way to maintain your heart health. Make sure to avoid having too many items like fatty meats, full-fat dairy products, candy, sweetened beverages, bacon, and deli meat. Instead, you should prioritize foods that are higher in fiber, including whole grains, fruit, and fresh vegetables. You will also want to include food that is rich in healthy unsaturated fats, such as avocados, fish, and nuts. If you enjoy alcohol, it is also important to drink only in moderation, limiting yourself to just 1 to 2 drinks per day.
Practice Healthy Habits
A healthy heart is essential for overall well-being, and small lifestyle changes can make a big difference in reducing the risk of heart disease. Here are some practical steps you can take to protect your heart and improve your quality of life. From staying active to managing stress, these tips are simple yet effective ways to prioritize cardiovascular health.
- Maintain a Healthy Weight - Individuals who are overweight or suffer from obesity are at an increased risk of heart disease. Losing around 10% of your body weight is an excellent step in lowering that risk.
- Be More Active - Regular exercise can help maintain a healthy heart. Adults should aim for at least 150 minutes of moderate physical activity weekly.
- Stop Smoking - Did you know that your local pharmacy in Powell, TN, can offer advice and support if you want to quit smoking?
- Manage Stress Levels - Taking control of your stress levels can lower your blood pressure and reduce the risk of heart disease. Why not try meditation or deep breathing techniques?
- Get Plenty of Sleep - Getting a good night's sleep is helpful in protecting you from the increased risk of many conditions, including heart disease. Aim for 7 to 9 hours each night. If you struggle to sleep, ask your local pharmacy in Powell, TN, about over-the-counter sleep aids.
Taking care of your heart doesn't have to be overwhelming. You can significantly reduce your risk of heart disease by making small, intentional changes to your daily routine and staying informed about your health. From eating a balanced diet to staying active and managing stress, every step counts. Remember, your local pharmacy in Powell, TN, is here to support you with expert advice and helpful resources. Let's prioritize heart health this American Heart Month and beyond.
Your Hometown Pharmacy Since 1966
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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!
(865) 947-1581