Heart disease is a big problem in the United States. In fact, about 610,000 people die of heart disease every year, accounting for one in every four deaths.

If this number concerns you, don’t worry. There are things you can do starting today to decrease your risk of heart disease.

We’ve compiled some of them here for you to check out! Read all about how to take care of your heart below.

1. Get Your Sleep

Did you know that no matter how healthy your other habits are, if you don’t get enough sleep, you’re at a higher risk of cardiovascular disease?

One study looked at 3000 adults who are older than 45. They found that those who slept less than six hours a night had double the risk of stroke or heart attack than people who slept six to eight hours.

In other words, getting enough sleep correlates with your heart health. It will also help you maintain a healthier blood pressure level and can decrease inflammation.

Try to adjust your schedule to get a full nights worth of sleep whenever possible.

2. Do Some Yoga Stretching

We’ve always known that stretching is good for your body, but did you know that a recent study found that yoga can also help reduce your risk of cardiovascular disease?

Consider getting to the yoga studio! Not only will you increase your flexibility and balance, you’ll also improve your heart health while there.

3. Eat Breakfast

It’s said that breakfast is the most important meal of the day! That’s because eating breakfast helps you maintain a healthy weight, which benefits your cardiovascular health.

But don’t eat anything for breakfast. A heart-healthy breakfast should include whole grains, fruits, vegetables, or low-fat dairy products.

Lean proteins, like peanut butter or turkey bacon, are also a good idea.

4. Don’t Sit Too Much

This is a hard one for many Americans, especially those who sit at a desk every day for work.

Staying seated for long periods of time can take a negative toll on your health.

Studies have found that those who sit the most are at a much higher risk of cardiovascular events and have a higher risk of dying from these events.

To avoid this, make it a goal to move more throughout the day. Exercise whenever possible. At the office, take walks during your break time or lunch. You could also consider using a standing desk.

For professional help, click here to learn more about telecardiology options.

5. Cut Down on the Salt

Overall, Americans consume too much salt. And this has a direct correlation to coronary heart disease.

In fact, eating too much salt is one of the biggest causes of increased health care costs throughout the country.

Researchers have found that if people consumed half a teaspoon less of salt every day, the number of people suffering from heart disease would drop.

Keep in mind that fast food restaurants are some of the biggest culprits of over-salting foods. If this is something you want to work on, think about reducing your fast food consumption.

6. How to Take Care of Your Heart: Avoid Secondhand Smoke

You’ve heard this before, but you should take it seriously. Do everything you can to avoid secondhand smoke.

The American Heart Association reports that 34,000 people die every year from exposure to tobacco smoke. In other words, you need to be careful.

This is especially true if you already suffer from high cholesterol or blood pressure. If so, this gives you a higher risk of developing heart disease from secondhand smoke. That’s because the smoke contains chemicals that build plaque in arteries.

Also, keep your children away from secondhand smoke whenever possible.

7. Use the Stairs

You should take every opportunity to move throughout the day, but this takes planning and effort. For example, it’s much easier to use the elevator than the stairs.

It’s better for your heart’s health to get some exercise. Try parking on the far side of the parking lot to get some more steps in. If you need to talk with someone at work, walk to their desk instead of emailing them.

Taking your kids the playground? Play with them instead of sitting on your phone.

In other words, make an effort to get your heart rate up. It will pay off in the future!

8. Eat Healthy Fats

Did you know that there is such a thing as healthy fats? Saturated, unsaturated fats are necessary in our diets.

Trans fats, however, are always bad for you. This is because they raise your LDL cholesterol levels which lead to clogged arteries. When you remove trans fats from your diet, you’re making it easier for the blood to flow throughout your veins.

Eating trans fats also increases your risk of a stroke or heart disease as you get older.

A lot of foods include trans fats, including fried fast foods, snacks, and baked goods. Keep an eye out for them and make it a goal to lower your intake of them. If possible, get rid of them completely!

Often times on nutrition labels, they appear as partially hydrogenated oils. Look for this name as well, and remember that food labeling practices are tricky. Know what to look for, as many unhealthy ingredients have many different names.

Closing Thoughts

Now that you’ve read about how to take care of your heart, it’s time to make the necessary changes in your life. Pick the ones that stand out most to you and implement them as soon as possible.

Want to learn more? Check out our blog for other useful tips today.