Certain risk factors for heart disease are out of our control; these include age and family history. However, many others risk factors – such as high blood pressure, cholesterol, unhealthy diet and physical inactivity – may be controlled through a few healthy lifestyle choices.
1. Move more
Aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity – or an equal combination of both – each week. To start, try adding just 30 minutes of brisk walking to your schedule three or four days per week to reduce your risk for high blood pressure, “bad” cholesterol and extra weight. Bump up your routine as you feel comfortable. Tip: Pad your weekly workouts with free group exercise classes and gym discounts.
2. Be a picky eater
Go easy on saturated fats, often found in red meat, high-fat dairy products and processed foods – they raise blood cholesterol. Also try to limit your salt intake (over time, you can even lose taste for it), and include more fish and whole grain oats in your weekly menu.
3. Watch the sweet stuff
Beyond just eating healthy, pay close attention to sugar – one of the greatest threats to a healthy ticker. While consuming whole foods that contain natural sugar is okay, problems arise with ingesting too much added sugar – that is, sugar added to products by food manufacturers to enhance flavor or extend shelf life. The biggest culprits in the American diet are soft drinks, flavored cereals and yogurts, fruit drinks, cookies, cakes, candy and most processed foods. Indeed, the prevalence of added sugar in the American diet is alarming: according to the National Cancer Institute, adult men consume an average of 24 teaspoons of added sugar per day! Monitor your intake of added sugar by carefully reading food labels. Check out the American Heart Association’s tips for cutting down on sugar.
4. Reduce stress
Stress can raise its devilish head in the workplace and in the home. Learning techniques to better manage stress can reduce blood pressure and lower your risk for heart disease. Practice relaxation techniques, including slow, deep breathing. Tip: try meditation or yoga (or both) this semester – classes are free and fit conveniently in your lunch block. You can also address your stress or anxiety directly through counseling sessions with highly-trained clinicians (up to five sessions are included for free with your Wellbeing Hotline benefit).
5. Get nutty
The largest study to date on the link between eating nuts and a lower risk of heart disease was published in November 2017 by the Journal of the American College of Cardiology. The research indicated that individuals who ate nuts – including peanuts, walnuts, almonds and cashews – on a daily basis exhibited a much lower risk of developing cardiovascular or coronary artery disease when compared with those who rarely or never consumed nuts. Do your heart a favor, and treat yourself to a small handful of nuts a day.
6. Quit tobacco
Smoking or chewing tobacco is a major risk factor for heart disease and stroke. Reduce your risk and start improving your overall health by quitting now. Don’t be afraid to seek support if you need it – Quit For Life, the nation’s leading tobacco cessation program, helps GW employees and their dependents overcome physical, psychological and behavioral addictions to tobacco through coaching, a customized quitting plan and a supportive online community (and it’s completely confidential).
Need additional support? Call Health Advocate at (866) 695-8622 for the help and resources you need to stay healthy. The service is free, confidential and available 24/7.
