By Arthur A. Burley 
Some heart risks can be genetic or hereditary. However, we can make lifestyle changes to reduce our risk. It is important to establish heart-healthy habits today.
It’s all about exercising.
It doesn’t matter what age you are, good habits for exercise are important. It can be difficult to find time to exercise at times, but it is essential to do it consistently. It’s getting up at a reasonable hour and working out every morning. My day usually starts with running or spinning on the treadmill. It is important to get 30 minutes of aerobic exercise each day.
You should do any activity that will increase your heart rate for a prolonged period. This includes brisk walking or biking, tennis, hiking, and tennis. Begin with 30 minutes on most days of the week and increase your time as you go. It would be best to do moderate-to-vigorous weight training and band training. This type of high repetition movement builds muscle strength and can even improve your heart health.
It is important to make healthy choices in regards to diet.
Our western diet is full of sodium, sugar, and fat. It’s hard to make informed decisions. My own experience with this has been that I switched to a vegetarian diet and added seafood to my diet. My patients should at least think about it. However, I recommend that you start reducing your salt and trans fats intake.
A diet low in salt is so helpful in blood pressure management. Remember that the food we eat already has enough salt, so don’t add any salt to your meals. Monosaturated fats are best. Avoid butter, deli meats, red meats, and deli meats. These can increase cholesterol. Raw vegetables, fruits and fish high in omega-3 fatty acids are all good choices. You have great options with salmon, mackerel and albacore tuna.
You can reduce your risk by making lifestyle changes.
Reduce your smoking and alcohol intake, as well as stress levels. Remember that lifestyle choices and diet can significantly impact your risk of developing heart disease.
Starting at a young age.
These good habits should be taught to children as early as possible. This starts with parents teaching their children healthy habits. Keep in mind if your kids are young, they will learn a lot more from you. These habits are best for your child and yourself.
It’s not too late
Now is the perfect time to make better lifestyle choices. Even for people with heart disease, it is clear that smarter decisions and early care can prevent progression. Studies show that people with chronic conditions who eat a vegan diet have very positive outcomes. There is a lot to be optimistic about, so I recommend making these lifestyle changes now.
Take care of yourself with an open mind.
If you need heart care, we’ve got you covered. You can travel to HonorHealth from any part of the country or the metro Phoenix area to receive the best care.