4 Lifestyle Habits to Improve Your Cardiovascular Health

Heart disease is the leading cause of death for Americans, according to the Centers for Disease Control and Prevention (CDC), with one person dying from cardiovascular disease every 33 seconds.

Chinatown Cardiology is committed to providing the educational resources people need to improve their heart health. At our four New York City locations, we also offer preventive screenings for various cardiovascular conditions to identify issues before complications arise.

For those with existing health concerns, our highly skilled cardiologists design personalized care plans to treat your symptoms and protect your long-term cardiovascular function.

Conditions that compromise cardiovascular health

Some conditions that contribute to cardiovascular disease, including kidney disease and Type 1 diabetes, are linked to genetic history or may develop as a side effect of other medical issues.

However, many of the risk factors associated with cardiovascular disease directly relate to lifestyle and diet. These risk factors include:

Obesity
Inactive lifestyle
Tobacco use/smoking
Hyperlipidemia (high cholesterol)
Hypertension (high blood pressure)

If not addressed, these issues can significantly increase your risk of cardiovascular diseases like arrhythmia, heart failure, coronary artery disease (CAD), and aortic aneurysm.

If you’re on track for cardiovascular-related complications, it’s not too late to make changes to protect your heart from irreversible damage. Our cardiology team can help you identify ways to support your cardiovascular health and minimize your risk of chronic complications.

The guidance we provide considers your medical history, current health, age, and other factors to ensure the best outcome. However, there are universal strategies anyone can implement into their routine to lower their risk of cardiovascular-related disease.

4 lifestyle habits that support cardiovascular health

Even small changes to your daily habits can make a big difference in your cardiovascular function. Lifestyle habits we recommend include:

1. Focus on fresh, unprocessed foods

Adopting a heart-healthy diet is a great first step to protect your cardiovascular system. Limit processed, packaged foods and incorporate more fresh fruits and vegetables into your meals.

Foods like spinach, kale, berries, and apples contain the vitamins, minerals, and antioxidants your heart needs to function optimally.

2. Stay active

Daily exercise or another form of physical activity keeps your blood flowing and helps you maintain a healthy weight.

There are many ways to be active based on your mobility and overall health. For instance, if high-impact activity is too hard on your body, consider gentle yoga routines or swimming.

If you’re short on time, try adding a brisk walk into your lunch break or after work to ensure you get at least 30 minutes of movement each day.

3. Learn how to manage stress

Uncontrolled stress can put a strain on your cardiovascular health. You might also be more likely to engage in unhealthy behaviors as a way to cope with stress.

Seek out mindfulness practices like breathwork and meditation to unwind your mind and relax your body. It may be time to consider bigger changes in your life, such as a career change, to reduce unnecessary stress.

4. Establish a good sleep schedule

Going to bed and waking up at the same time helps ensure you get more restful sleep. Get into a routine that supports 7-9 hours of sleep every night, including weekends.

It’s also essential to address issues like loud snoring, waking up frequently throughout the night, and other symptoms of sleep apnea.

Untreated sleep apnea can increase your risk of heart disease by triggering inflammation, increasing blood pressure, and depriving your tissues of essential oxygen while you sleep.

Call the Chinatown Cardiology office near you today to schedule a preventive screening for cardiovascular disease, or request a consultation online.