Did you know heart disease is the top cause of death every year in the world? Heart problems like high blood pressure can lead to premature heart failure, heart attacks, strokes, and other life-threatening conditions. The good news is, you can avoid developing most heart conditions by keeping your heart healthy.

Asrar Sheikh, MDTeofilo Vinluan, MD, and all of our experienced family and primary care team at Family Urgent Care recommend making small changes to your lifestyle and habits to keep your heart in top shape. With practices in Schererville, Indiana and Chicago, Illinois’ Lincoln Park neighborhood, our team is well-equipped to help you and your family keep your heart strong throughout the greater Chicago area.

Following these 10 tips from our team will help you attain and maintain a strong, healthy heart.

1. Get and remain active

Your heart is a muscle that keeps blood pumping through your body, so keeping your cardiovascular fitness high keeps it strong. For ideal heart health, aim to break a sweat five days per week for 30 minutes.

Any activity that gets your body moving promotes cardiovascular health. Choose an activity you enjoy to ensure you get moving regularly.

2. Keep your body strong

Weight-bearing exercises also play an important part in your heart’s overall health levels. Work toward doing weight-bearing exercises that build your full body’s strength 2-3 times per week.

If you’re new to exercise, our doctors can help you develop an exercise routine that works for your unique physical needs.

3. Eat a balanced diet

A heart-healthy diet is a key component to keeping your heart healthy. Aim to eat a diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats, while avoiding excessive salt, saturated fats, and processed foods.

4. Maintain a healthy weight

When you weigh more, your heart has to work harder to do its job. If you’re overweight, healthy weight loss of 1-2 lbs per week takes the strain off your heart and can lower your blood pressure and cholesterol.

Reducing your calorie intake, consuming healthy foods, and increasing your activity levels can all help you reduce your weight. Our team at Family Urgent Care can help you develop a healthy weight loss plan tailored to you.

5. Quit smoking

Smoking, including traditional and e-cigarettes, plus secondhand smoke, all aggravate your heart. Working to quit smoking, as well as reducing your exposure to secondhand smoke, makes your heart stronger and healthier.

6. Minimize your risk of illness

From coronavirus to the flu to pneumonia, catching an infection can make your heart weaker. You can reduce your risk of catching an illness by washing your hands regularly, avoiding close physical proximity and contact with others, and getting your annual flu vaccine at Family Urgent Care.

7. Get the right amount of sleep

Getting too little or too much sleep can up your risk of developing heart disease. Work on getting about 7-9 hours of shut-eye every night.

8. Learn healthy stress management techniques

Stressful life events can be unavoidable, but learning how to manage them and calm your anxiety reduces the strain stress can cause on your heart. Learning stress management techniques like deep breathing, mindfulness practices, and seeking support from loved ones will help keep you steady and relaxed.

9. Up your positivity

Studies show people who learn to access their positive emotions are healthier and live longer lives. Tap into appreciating the good things in your life by practicing gratitude, strengthening your relationships, contributing to your community, and doing activities that make you happy.

10. Get your blood pressure checked regularly

High blood pressure can be an early warning sign of heart problems. You should get your blood pressure checked at least every three years if you’re under 40, or annually if you’re over 40 or have a history of high blood pressure.

By getting an annual physical at Family Urgent Care, you can ensure you get your blood pressure and overall health looked over every year by our experienced team.

Most importantly, don’t forget to celebrate the small steps you take to have a healthy heart! To schedule a physical or another appointment at Family Urgent Care, call your preferred office location today. Our team also provides medical care through telehealth.

James H.
1745786851
Zero wait time and was seen immediately for a walk-in appointment. Very clean and welcoming. Also very professional and the doctor explained everything I needed to know. I recommend going here and will be going back :)
Faith D.
1745456384
Very efficient and friendly clinic! I was able to get advice and a prescription extremely fast even though it was the end of the night.I'll definitely return to this urgent care if I need help in the future.
Aaron M.
1745439558
Quick and easy visit. Wanted to get check for strep or other viral things bc of symptoms. They had me in and out in 15 minutes! Super easy and very kind
Momojani J.
1745253764
Good Family Urgent Care W Morse Ave. Very cooperative and understanding staff and doctor.
Paradox_ J.
1745072528
Customer Service was nice, we had causal conversation and talked about college. The doctor was cool as well. Examined it, diagnosed it, and explained what was going on. He was direct too which was nice and saved time.
Jasmine S.
1744922636
Was not feeling well they listen to my problem figure out what was wrong and they solve it and got me feeling better . Thank you so much
Jackie C.
1744729974
Excellent service
Marisol L.
1744657952
This is my first time at Family Urgent Care. The staff is thorough and compassionate. I had a great experience with them and strongly recommend them for any of your health concerns.
Charlie G.
1744399113
I was very quickly attended to at this wonderful clinic !Everyone was very friendly and the physician was extremely knowledgeable and put me at ease about my health concerns
Lindsay W.
1743266677
They were very nice and efficient had me in and out within 30 minutes. Would go again!
Ghetto Gaming Streaming L.
1742752738
I love it
Shaliyah B.
1742751828
Fast and easy!
Titilayo V A.
1742327216
Great services
Nadia N.
1742320865
Great service
Lewis W.
1742228513
This is probably the best urgent care facility that I know the staff and the physicians are always very professional and very caring
Melanie P.
1741454907
This is my 1st -2nd time coming to this clinic,I'm very well so satisfied,there's not much wait ,it's a walk in but I was attended really quick,eve when I made my appt over the phone,the Np responded quickly and my problems were address,Monica V. NP was very professional,willing to discuss,hear out concerns ang offer alternatives,I needed to provide urine and Maya in the reception was very helpful,I needed to come back to discuss the result of my u/a c/s ,Dr.S. Mahmood was a very good doctor,this is the 1st time I'd been to an urgent clinic with a specialist on duty,omg it's like I hit jackpot.He is a transplant Nephrologist!!!I was so lucky to have found him& this clinic,he definitely know his field of expertise,willing to explain,answer questions,offer alternatives and of course he takes time to listens to patient's (my)concerns,that's the kind of doctors we should be looking for,& as a nurse myself,I definitely recommend this place,this place is trustworthy !!!
Doozer 8.
1741200176
Always a great experience! Quick and affordable help. With having no insurance, I need a place like this!
tia J.
1740351833
Everyone in the doctors office were very sweet and patient with me and kids 10/10 recommend
Roxanne S.
1740342749
It was my first time going here and I had a great experience - especially with P.A. Lena Farah. She was extremely patient and thorough. She listened and asked questions to get a better understanding. She took my concerns into consideration and was very efficient. I definitely recommend this facility for urgent care. Thank you again, Lena. You're amazing!
Yevgeniy N.
1740156699
Family Urgent care is a great place. I walked in without an appointment. I was seen within 15 minutes. The staff was very pleasant. The doctor listened to my problems, ran some tests and explained how to navigate the complicated healthcare system with medicaid.I had a blood test done. I have very small veins which means that usually I would have to get poked three or four times with the needle. Maya was able to hit the vein on her first try. She had such a delicate touch that I barely felt the needle and was left with no bruise on my arm. Great place, great staff.
Mary Charles R.
1740063059
Very quick and helpful!
Hurairah
1739326566
I had an excellent experience at Family Urgent Care. The staff took great care of me and were incredibly friendly and professional. They knew exactly what they were doing every step of the way, making me feel comfortable throughout the procedure. The aftercare was also top-notch. A special shoutout to the team for their kindness and expertise. Highly recommend!
Noah F. W.
1737484685
They were outstanding. Check in was easy and quick despite being a new patient, and the care was superb. Found them in an emergency situation and they were above and beyond any provider I have found in an immediate care situation. Not too long of a wait despite being a walk in, patient & kind staff, good communication, excellent medical skills, thorough care. I will never go anywhere else for urgent care again.
Kailee C.
1737136130
Fast, friendly, and makes you feel comfortable!
victor G.
1737135751
Quick and easy
David H.
1736980229
Very fast very helpfulGreat urgent care service
Michael T.
1736692224
Care was fast, and the entire medical team was very informative and very good with my 4 year old brother
Martina M.
1736627401
very helpful and friendly office
Hussain S.
1736530230
Maya is best medical assistantShe know what she is doingShe is very polite and professional
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