Heart health improvement

By Clement Strumillo, D.O.

Improving heart health is a fundamental process that involves attention to basic, everyday life choices. A healthy heart depends on a combination of factors: diet, exercise, rest, maintaining an appropriate weight and good oral hygiene.

A heart-healthy diet focuses on fruits, vegetables, lean proteins and low-fat foods. A general guideline is to eat five small meals a day and keep your daily caloric intake between 1,200-1,500 for women and 1,500-1,800 for men. This helps you maintain a healthy body mass index (BMI), which is a measure of body fat based on height and weight. A normal BMI ranges from 18.5 to 24.9. You can calculate your BMI by dividing your weight in kilograms by your height in meters squared.

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Daily exercise is as critical as diet. Start with 30 minutes a day, broken into three 10-minute sessions. You can do simple exercises like walking in place, jumping jacks, or circular arm motions. The goal is to gradually increase to a total of 60 minutes of daily exercise to improve your endurance and overall health.

Rest is equally important. Most adults need about eight hours of sleep a night. If you snore or feel tired after a full night’s sleep, you may have obstructive sleep apnea, a condition that lowers oxygen levels while you sleep. This can prevent your body from repairing itself and significantly increases your risk for heart disease.

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It’s also essential to be mindful of certain habits. The use of illicit drugs, tobacco and high-caffeine products all cause vasoconstriction, or the narrowing of blood vessels. This decreases blood flow to your vital organs, including your heart, brain and kidneys. All tobacco products, including vaping, should be avoided. Energy drinks should be consumed with extreme caution due to their high caffeine content. Illicit drugs like methamphetamine and cocaine can cause severe vasoconstriction even on first use, leading to a potential stroke, heart attack, or death, regardless of your age.

Finally, oral hygiene is a significant, often overlooked, factor in heart health. Bacteria from your mouth can cause inflammation in your blood vessels if not kept in check. Brushing your teeth at least once a day, along with your tongue and inner cheeks, is vital.

In essence, a healthy heart is built on a foundation of good rest, consistent exercise, a nutritious diet, maintaining a healthy weight, managing stress, avoiding harmful substances and practicing regular dental care.