Every year, on the 29th of September, we commemorate World Heart Day. With Cardiovascular Disease (CVD) claiming the lives of 17.9 million people worldwide each year, the World Heart Federation initiated this campaign to enlighten and motivate individuals towards enhancing their heart health.

Throughout a lifetime, the heart beats approximately 2.5 billion times! Similar to all our muscles, maintaining their strength and health is crucial. To pay tribute to World Heart Day, here are some guidelines for maintaining a healthy heart.

Know Your Healthy Weight and Maintain It

Since everyone's unique, it's vital to determine your ideal calorie intake based on your height and weight. Carrying extra weight can place undue stress on your heart. Maintaining a 3-5% reduction in body weight can contribute to reducing high blood pressure for individuals struggling with overweight. Engaging in daily physical activity, such as a brisk walk, can assist in preventing weight gain.

Eat Your Fruit and Vegetables

Incorporating additional fruits and vegetables into your diet is always a healthy choice—except when they're fried, of course. The American Heart Association advises that half of your dietary intake should consist of fruits and vegetables

Exercise Regularly and Do Different Types of Exercises

For optimal cardiovascular health benefits, aim for at least 40 minutes of exercise, 3 to 4 times a week. Make it enjoyable! Partner up with a friend and take advantage of the great outdoors on a beautiful day. Keep your body engaged by diversifying your workout regimen with a combination of cardio, strength training, and stretching exercises. All three are crucial for maintaining good health.

Watch Your Blood Pressure

Elevated blood pressure can contribute to heart disease, and kidney problems, and has been associated with dementia. Make it a habit to monitor your blood pressure regularly. Stress also has the potential to increase blood pressure and trigger higher levels of adrenaline and cortisol in the body. Discover stress relief methods, such as deep breathing, that are compatible with your lifestyle

Get Enough Sleep

Typically, adults require 7 to 9 hours of sleep each night. Sleep deficiency not only negatively impacts your heart and blood pressure but also increases the risk of obesity, diabetes, and depression.

Celebrating World Heart Day in Maryland

Bowie Internal Medicine is committed to treating any conditions you may have, as well as preventing further health complications through preventative care. For more information about managing your healthy heart habits, please contact our office to schedule an appointment or ask any questions.