{"id":2460,"date":"2022-12-05T15:10:19","date_gmt":"2022-12-05T15:10:19","guid":{"rendered":"https:\/\/famurgentcare.com\/fam-back-up\/?p=2460"},"modified":"2023-10-20T14:32:43","modified_gmt":"2023-10-20T14:32:43","slug":"10-tips-to-promote-heart-health","status":"publish","type":"post","link":"https:\/\/famurgentcare.com\/fam-back-up\/blog\/10-tips-to-promote-heart-health\/","title":{"rendered":"10 Tips to Promote Heart Health"},"content":{"rendered":"\n

Did you know heart disease is the top cause of death<\/a> every year in the world? Heart problems like high blood pressure<\/a> 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.<\/p>\n\n\n\n

Asrar Sheikh, MD<\/a>, Teofilo Vinluan, MD<\/a>, and all of our experienced family and primary care <\/a>team at Family Urgent Care<\/a> recommend making small changes to your lifestyle and habits to keep your heart in top shape. With practices in Schererville, Indiana and Chicago, Illinois\u2019 Lincoln Park neighborhood, our team is well-equipped to help you and your family keep your heart strong throughout the greater Chicago area.<\/p>\n\n\n\n

Following these 10 tips from our team will help you attain and maintain a strong, healthy heart.<\/p>\n\n\n\n

1. Get and remain active<\/h2>\n\n\n\n

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.<\/p>\n\n\n\n

Any activity that gets your body moving promotes cardiovascular health. Choose an activity you enjoy to ensure you get moving regularly.<\/p>\n\n\n\n

2. Keep your body strong<\/h2>\n\n\n\n

Weight-bearing exercises also play an important part in your heart\u2019s overall health levels. Work toward doing weight-bearing exercises that build your full body\u2019s strength 2-3 times per week.<\/p>\n\n\n\n

If you\u2019re new to exercise, our doctors can help you develop an exercise routine that works for your unique physical needs.<\/p>\n\n\n\n

3. Eat a balanced diet<\/h2>\n\n\n\n

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.<\/p>\n\n\n\n

4. Maintain a healthy weight<\/h2>\n\n\n\n

When you weigh more, your heart has to work harder to do its job. If you\u2019re overweight, healthy weight loss of 1-2 lbs per week takes the strain off your heart and can lower your blood pressure and cholesterol.<\/p>\n\n\n\n

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.<\/p>\n\n\n\n

5. Quit smoking<\/h2>\n\n\n\n

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.<\/p>\n\n\n\n

6. Minimize your risk of illness<\/h2>\n\n\n\n

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

7. Get the right amount of sleep<\/h2>\n\n\n\n

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.<\/p>\n\n\n\n

8. Learn healthy stress management techniques<\/h2>\n\n\n\n

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.<\/p>\n\n\n\n

9. Up your positivity<\/h2>\n\n\n\n

Studies show<\/a> 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.<\/p>\n\n\n\n

10. Get your blood pressure checked regularly<\/h2>\n\n\n\n

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\u2019re under 40, or annually if you\u2019re over 40 or have a history of high blood pressure.<\/p>\n\n\n\n

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.<\/p>\n\n\n\n

Most importantly, don\u2019t 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<\/a> your preferred office location today. Our team also provides medical care through telehealth<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

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, MD, Teofilo Vinluan, MD, and all of […]<\/p>\n","protected":false},"author":1,"featured_media":2466,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"yoast_head":"\n10 Tips to Promote Heart Health: Family Urgent Care: Internal Medicine - Primary Care and Urgent Care Centers<\/title>\n<meta name=\"description\" content=\"Heart problems can lead to life-threatening conditions, but the good news is, you can avoid developing most heart problems by keeping your heart healthy. 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