Your heart. You love it. You also worry about it. You know that your risk for heart disease increases with age, but are you able to protect yourself, even with a family history of heart disease? You most certainly can!
One way to reduce your risk for heart disease is starting with a healthy diet. Studies show that high consumption of red meat is associated with increased levels of TMAO, a chemical marker that has been linked to heart disease. TMAO is produced by your gut bacteria. Just limiting your red meat intake will show a decrease in elevated levels of TMAO within a month. An easy way to reduce your red meat intake is going meatless one day a week or getting more protein from other sources, such as white meat, fish, and beans.
Another way to reduce your risk for heart disease is to schedule regular yearly follow-ups with your family physician. They are able to track things like your blood pressure, cholesterol levels, and blood sugar levels, so that they can work with you to keep them in a normal range. A normal blood pressure range is less than 120 for systolic (the top number) and less than 80 for the diastolic (the bottom number). If your numbers are not within this range, your family physician may talk to you about starting medication or dietary changes to help keep your blood pressure within this range.
Another way to reduce your risk for heart disease is to stay active. That doesn’t mean that you need to run marathons or walk miles a day. Begin slowly by adding a brisk, leisurely walk around your neighborhood for about 20-30 minutes a day. Gradually increase your rate to help increase the health benefits. The American Heart Association recommends at least 150 minutes of moderate physical activity per week for adults, which means only 30 minutes of exercise per day, for 5 days a week.
Continuing to make healthy choices for your body, no matter your age, increases the chances of staying healthy as you age. It’s never too late to start living a healthy lifestyle!
