Want to know what a heart health expert has to say? The following are some heart health recommendations from a cardiologist.
The average doctor visit takes about 17.5 minutes, which means you have limited time with your cardiologist. Fortunately, Jennifer Haythe, MD, director of cardio-obstetrics and internist at NYPH/Columbia, is sharing some expert tips. The following are some of Dr. Haythe’s recommendations for taking care of your heart.
1. Make Fitness Goals
“Doing at least 45 minutes of vigorous cardiovascular exercise four to five times a week is a part of my life,” says Dr. Haythe. While you don’t need to run to take care of your heart, the American Heart Association offers some guidelines. They recommend adults get at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week.
2. Eat Mediterranean
Dr. Haythe eats a diet that focuses on plants and fish, limits red meat to once every two weeks, and relies on nuts, olive oil, fruit, and more. In other words, she naturally eats what’s known as the Mediterranean-style diet. “It’s okay to have fries and pizza now and then – just make them delicious ones!” adds Dr. Haythe.
3. Prioritize Sleep
According to a study in the Journal of the American College of Cardiology, too much or too little sleep can increase your risk of heart attacks. While it’s not always possible, Dr. Haythe aims for about seven hours of sleep each night. “Sleep is essential to heart health and your heart rate slows and blood pressure comes down with sleep,” says Dr. Haythe.
4. Meditate and Relax
“Meditation slows the heart rate and lowers blood pressure, which are both great for the heart,” says Dr. Haythe. However, you don’t have to be a pro at mediation; Dr. Haythe herself relies on the Calm app to get 20 minutes of focused relaxation each day. You can also meditate more actively by walking, cooking, or taking a long bath.
5. Maintain Your Teeth Health
According to Dr. Hayth, you shouldn’t ignore your teeth, as this may be affecting your heart health. “Poor dental and gum health are linked to heart disease, so I always get my teeth cleaned twice a year,” she says. In fact, studies show that people who brush less than twice a day and less than two minutes tripled their risk of cardiovascular disease.
The Outlook
While some of these tips may seem obvious (exercise, dieting), others are not as much (teeth, sleep). By following these guidelines, you can start taking care of your heart health and improve your life.
In addition to these tips, you can start taking supplements like L-arginine Plus to boost your health. Its ingredients are effective at promoting circulation, blood pressure health, cholesterol health, and more. If you’re ready to support your heart health, then follow Dr. Haythe’s advice while also taking L-arginine Plus.