Did you know that your heart health is connected to your brain health? It is important to begin a healthy lifestyle as early as possible to keep your heart and brain strong. Adults and children with elevated blood pressure are at increased risk of stroke and dementia later in life. High blood pressure can also lead to arterial stiffness and lower cognition in adults.
What can we do to have a healthy heart and brain?
Practicing healthy heart habits at an early age may reduce the risk of heart disease. Healthy habits can reduce inflammation and lessen risk factors for cardiovascular disease, like excess weight, high blood pressure, and high cholesterol. These risk factors not only impact your heart health, but they may have a negative impact on your brain as well.
Here are four healthy lifestyle habits to consider:
- Don’t smoke. Tobacco use of any kind is related to heart disease. It is one of the hardest habits to quit, but it is completely possible. There are more people who have quit smoking than people who smoke. Compared to lifelong non-smokers, smokers have an increased risk of stroke and heart disease.
- Maintain a healthy weight. Men should aim for a waist size below 40 inches. For women, a waist size below 35 inches is ideal. Excess weight around the mid-section increases the risk of heart disease. Middle-aged women and men who gain 11 to 22 pounds after age 20 are more likely to develop heart disease, high blood pressure, type 2 diabetes, and gallstones.
- Exercise. Our body is meant to move. Try to move daily, as prolonged sitting is associated with increased risk of heart disease. As we age, many of us decrease our activity levels. This increases the risk of heart disease, obesity, stroke, high blood pressure, and other chronic diseases. Exercise is a great lifelong habit, because it improves mood and cognitive function. Walking is one of the best and easiest forms of activity. Three 10-minute walks 5 times a week add up to the recommended 150 minutes of movement per week. Finding something you enjoy doing is key to maintaining an active lifestyle.
- Follow a healthy diet. A diet rich in fruits and vegetables, whole grains, nuts, fish, and poultry may support optimal well-being. It’s also important to limit certain foods like red and processed meats, refined carbohydrates, added sugar, high-sodium foods, and foods with trans fat. Studies show a 31% lower risk of heart disease and a 20% lower risk of stroke in people who follow this dietary pattern. Eating more potassium-rich foods may also help lower the risk of heart disease. Certain fruits and vegetables, beans, lentils, and low-fat dairy are great sources of potassium.
Consult a medical provider before making any sudden lifestyle changes. Medical professionals can offer expert advice on changes you can make to live healthy.
Source: Heart.org, Harvard.edu, NIH.gov
