Nicotine is the primary addictive substance in cigarettes, and it is highly addictive. Smoking cigarettes regularly leads to nicotine dependence, making it difficult for individuals to quit.  This addiction can have profound physical and psychological effects,  making it a constant struggle to break free from the habit. 

Smoking damages the respiratory  system in multiple ways. It irritates the airways, leading to coughing,  wheezing, and shortness of breath. The harmful chemicals in cigarette  smoke can cause chronic bronchitis, where the airways become inflamed  and produce excessive mucus.

Smoking  also damages the cilia, tiny hair-like structures that help clear the  airways, making it harder to remove mucus and debris. Over time, this  can lead to chronic obstructive pulmonary disease (COPD), a progressive and debilitating lung condition. 

Smoking is the leading cause of  lung cancer, accounting for about 85% of cases. The carcinogens present  in tobacco smoke, such as benzene, formaldehyde, and polycyclic aromatic  hydrocarbons, damage the DNA in lung cells, leading to the uncontrolled  growth of cancer cells. Lung cancer has a high mortality rate and is  difficult to treat, particularly when detected at advanced stages.

Besides  lung cancer, smoking is linked to an increased risk of various other  cancers, including cancers of the mouth, throat, esophagus, bladder,  kidney, pancreas, and cervix. The harmful chemicals in tobacco smoke can  reach different parts of the body through the bloodstream, increasing  the likelihood of cancer development in these areas. 

Healthy lungs help maintain optimal heart health. Smoking greatly increases the risk of cardiovascular diseases, including heart attacks, strokes,  and peripheral artery disease. The chemicals in cigarette smoke damage  blood vessels, leading to atherosclerosis (hardening and narrowing of  the arteries) and an increased risk of blood clots. 

Smoking  also raises blood pressure, reduces oxygen supply to the heart, and  promotes the formation of fatty plaques in the arteries, all of which  contribute to the development of heart disease.

Smoking weakens the immune system, compromising the body’s defenses against bacteria, viruses, and other pathogens. Smokers are more prone to respiratory issues, such as pneumonia and bronchitis, as well as other infections throughout the body. 

Smoking can have detrimental  effects on reproductive health in both men and women. In men, smoking  can reduce sperm count, mobility, and quality, leading to fertility  issues. In women, smoking can disrupt hormone levels, affect egg quality, and increase the risk of infertility, miscarriage, and complications during pregnancy.

These  health risks associated with smoking are not limited to smokers alone.  Secondhand smoke, which is the smoke exhaled by the smoker and the smoke  emitted from the burning end of a cigarette, can also be harmful to  those exposed to it. 

                           WAYS TO OVERCOME SMOKING 

Resisting  smoking can be challenging, but there are various strategies and  resources available to help individuals quit smoking or resist the urge  to smoke. Here is detailed information on some effective methods and resources: 

• PRAY and ASK God for strength to quit. Philippians 4:13 says, " For I can do everything through Christ, who gives me strength."
• Be aware that low tar/nicotine cigarettes, smokeless (chewing) tobacco,  pipes and cigars are also unsafe and are not good alternatives to a  cigarette.
• If you feel anxious or irritable, try relaxing with a massage, a warm         bath, soothing music and/or meditation.
• Be aware that, at times, you may also feel sleepy and/or lightheaded, or  you may crave sweets. Each person reacts differently to quitting.
• Exercise and other physical activity can distract you from your urge to smoke, relieve some symptoms of nicotine withdrawal and help you avoid  the weight gain that sometimes results when quitting smoking.
• Be sure to eat a balanced diet, drink lots of water and get good sleep.  Snack on sugarless gum and mints, fruit, raw vegetables, plain popcorn  and other healthy snacks to reduce your chances of gaining weight.
• Don't beat yourself up if you have a setback and smoke a cigarette.         Instead, stop smoking immediately and get rid of any other cigarettes  you have. Then try to figure out what caused you to smoke and how you can avoid that situation in the future.
• Reward your decision. Celebrate "Quit Day" by buying yourself a new book or a new piece of clothing (that will remain smoke-free!), or go to a movie or out for dinner. Look forward to monthly and yearly anniversaries, when you can continue to celebrate.

Setting clear goals is an essential first step in quitting smoking. Individuals should clearly define why they want to quit and what they hope to achieve. These goals could include improving overall health, saving money, setting a positive example for loved ones, or regaining control over life. Make the goals specific, measurable, achievable, realistic, and time-bound (SMART) to have a clear direction and focus. 

Identify the situations, places, or activities that trigger the desire to smoke  and try to avoid them. For example, if you usually smoke while drinking  coffee, consider switching to tea or another beverage for a while.  Changing routines and finding alternative activities can help break the  association between smoking and specific triggers and restore healthy lungs. 

Seeking professional help through counseling, therapy, or support groups can greatly increase the chances of successfully quitting smoking. Primary care physicians can provide personalized guidance, support, and strategies tailored to individual needs and circumstances. 

Several resources are available to assist individuals on their journey to quit smoking. Some notable resources include:

• smokefree.gov: A  comprehensive website providing information, tools, and support for  quitting smoking. It offers step-by-step quitting guides, educational  materials, and access to a live chat feature. 
• YouCanQuit2: A  resource specifically designed for military personnel and their  families, providing tailored information and support to quit smoking. 
• quitSTART app: An app developed by the National Cancer Institute (NCI) that provides  personalized tips, tracking tools, and support for quitting smoking. It  offers strategies to manage cravings, motivational messages, and  progress tracking.
• National helplines: Helplines like 1-800-QUIT-NOW (1-800-784-8669), the American Cancer  Society hotline (1-800-227-2345), National Cancer Institute smoking quit  line (877-448-7848), and Veterans smoking quitline (1-855-784-8838)  provide access to trained counselors who can offer guidance, support,  and resources for quitting smoking. 

By  combining these strategies, individuals can enhance their chances of  resisting smoking and successfully quitting. Remember, quitting smoking  is a process, and it may take multiple attempts before achieving  long-term success.  

When individuals quit smoking,  their body goes through a period of adjustment as it adapts to the  absence of nicotine and the chemicals found in tobacco smoke. This  adjustment phase can be accompanied by withdrawal symptoms.  

Withdrawal symptoms might include: 

• Increased appetite. 
• Weight gain. 
• Depression.
• Insomnia. 
• Irritability. 
• Frustration. 
• Anxiety. 
• Restlessness.
• Difficulty concentrating. 

Withdrawal  symptoms are temporary and will diminish over time as your body adjusts  to being smoke-free. If withdrawal symptoms are severe or persistent,  consider consulting a primary care physician for additional support and guidance.

https://www.elitecarehc.com/blog/restore-lung-vitality-8-ways-to-quit-smoking/

https://www.adventisthealth.org/glendale/health-wellness/how-to-quit-smoking/

Prediabetes is a condition in which a person’s blood glucose (sugar)  level is higher than the healthy range. If untreated, high blood sugar  can lead to type 2 diabetes and long-term complications including heart,  kidney and liver disease, stroke, nerve damage, limb amputation and  vision loss. 

Though 1 in 3 American adults have prediabetes, the U.S. Centers for  Disease Control and Prevention says more than 80% of them don’t know it.  If you’ve been diagnosed with prediabetes, there’s hope, say Carla  Mapes, RN, and Kelli Ward, RN, two Adventist Health diabetes educators.  They help people with prediabetes make important lifestyle changes so  they can reverse diabetes. 

“The good news is that if you’ve been diagnosed with prediabetes,  it’s just an early warning sign that things are heading in the wrong  direction,” Ward says. “It’s the perfect time to kick into action, take  care of yourself and reverse the direction.” 

Mapes and Ward assist people in making key lifestyle changes to avoid diabetes. Here, they share the three most important steps. 

Read More: National Diabetes Awareness Month: What You Need To Know

With prediabetes, the body struggles to convert sugar into energy,  leading to high levels of glucose in the blood. “What happens is that  you’re not being fed,” Mapes explains, meaning your body isn’t getting  enough energy to function properly. Phasing out high-sugar foods in  favor of a diet rich in fiber, complex carbohydrates and protein makes a  big difference. Fiber and complex carbs, such as quinoa, whole-grain  breads and sweet potatoes, give the body energy without extra sugar. And  protein helps manage blood sugar by slowing the rate at which glucose  enters the bloodstream. 

Read More: Keeping Diabetes Under Control

Because complex carbs, proteins and fiber-rich foods give your body  energy, the natural next step is to exercise. Working out makes your  body more sensitive to insulin, the hormone that helps the body process  sugar. “When you have high blood sugar, your insulin levels are higher  than normal,” Ward explains. “When they’re higher than normal for a long  period of time, you become resistant to insulin, which eventually  results in type 2 diabetes.” 

For this reason, Mapes and Ward recommend that people with  prediabetes get 150 minutes of moderate-intensity exercise each week —  that’s just 30 minutes, five days a week. “When someone has  prediabetes,” Ward says, “we identify it in the early stages, so we can  discuss important lifestyle changes, such as exercise, to keep blood  sugar and insulin levels down.” 

Read More: Back in Action with Everyday Exercise Activities

Losing weight is another positive step away from diabetes because it  can improve blood sugar levels. Mapes recommends losing 5 to 10 percent  of your body weight. But don’t let that figure overwhelm you; eating  well and exercising often leads to weight loss. If you’re still  struggling, talk to your provider about getting help, such as medication  or bariatric surgery. 

“I often say, ‘We should all be living like we have prediabetes,’”  Mapes says. “The healthy lifestyle that’s needed to avoid diabetes and  manage your blood sugar — eating well, exercising, getting to a healthy  weight — that’s what we should all be doing to live better.” 

Read More: Finding The Motivation To Deal With Diabetes

If you’re not sure whether you should be tested for prediabetes or  diabetes, consider these risk factors, according to the American Heart  Association: 

• You are older than 40. 
• You have a parent or sibling with diabetes. 
• You had gestational diabetes during a pregnancy. 
• You have high blood pressure, high cholesterol or high triglyceride levels (fats found in the blood). 
• You are obese and have a large waist circumference (over 35 inches for women, or over 40 inches for men). 
• You don’t get a lot of physical activity. 

“If you have any one of these risk factors, you should be screened,”  says Ward. “Even if you’re not sure, talk to your primary care provider  about whether you should be screened.”  

https://www.adventisthealth.org/blog/how-to-reverse-prediabetes

Everybody benefits  from regular exercise. If you have diabetes or are at risk of diabetes  it plays an important role in keeping you healthy.

For a person with diabetes exercise helps:

• Insulin to work better, which will improve your diabetes management
• Maintain a healthy weight
• Lower your blood pressure
• Reduce your risk of heart disease
• Reduce stress.

Regular exercise also has special advantages if you have type 2  diabetes. It can also help prevent or delay type 2 diabetes from  developing. Regular physical activity improves your body’s sensitivity  to insulin and helps manage your blood glucose (sugar) levels. 

 Low physical fitness is as strong a risk factor for mortality as smoking.

 Fitness level is one of the strongest predictors of all-cause mortality in people with diabetes.

 Physical activity can be as powerful as glucose-lowering medication… with fewer side effects.

 Regular physical activity, in conjunction with healthy eating and  weight control, can reduce type 2 diabetes incidence by 60 per cent. 

Amount of exercise.

For good health, you should be doing about 30 minutes of exercise  every day. If this is not possible, then this time can be divided into 3  x 10 minutes sessions. You can break up exercise throughout the day.

If you need to lose weight, 45-60 minutes every day ( Krishnaveni K, Professor and Head at Vivekanandha Pharmacy College for Women). 

Data shows more than 1 in 10 adults across the world have diabetes. In the United States, that’s more than 37 million people.

Although the disease is somewhat common, diabetes is a serious  diagnosis. It raises your risk of additional health complications, some  of which can be life-threatening. That’s why diabetes management is  crucial. Nilem Patel, MD, endocrinologist, shares what you can do to get diabetes under control.

Diabetes complications don’t happen immediately, explains Dr. Patel.  But after several years of poorly controlled diabetes, people can  develop:

• Eye diseases, such as retinopathy or bleeding in the eyes
• Heart disease, increasing the risk of heart attack and stroke
• Kidney disease, which can lead to kidney dysfunction and the need for dialysis
• Peripheral neuropathy, a loss of sensation in the feet, that can lead to poor wound healing and an increased risk of amputation

Fortunately, managing diabetes with the help of a healthcare provider  can significantly lower your risk of complications. As Dr. Patel  explains, managing diabetes effectively takes a three-pronged approach:  diet, exercise and medication.

“Number one is healthy eating,” Dr. Patel says. “Focus on a balanced,  nutritious diet that emphasizes protein and vegetables and limits  carbohydrates.”

When you have diabetes, you need to understand how your food choices  and portion sizes affect your blood sugar. Some tips for eating to  manage diabetes include:

• Balancing your meals with a mix of fruits, vegetables, protein and fat
• Choosing carbohydrates that are high in fiber and better for your blood sugar, such as vegetables and whole grains
• Coordinating your meal schedule with your medication schedule
• Counting carbohydrates so you get the right dose of insulin
• Limiting or completely avoiding beverages sweetened with sugar
• Using a food scale or measuring cups to ensure you eat the correct portion size

“Number two is exercise,” Dr. Patel says. The American Diabetes  Association recommends at least 30 minutes of daily cardiovascular  exercise. “It doesn’t have to be 30 simultaneous minutes,” explains Dr.  Patel. “You can break it up into three 10-minute increments, based on  your abilities.”

Regular exercise helps your body use insulin more effectively. And  it’s not just about strenuous aerobic activity — walking, gardening or  cleaning the house are all ways to increase your daily movement. Some  tips to keep in mind while exercising include:

• Ask your doctor about the best time to work out based on your meal and medication schedule
• Check your blood sugar before, during and after physical activity so you know if you need a snack to prevent low blood sugar
• Know the signs of low blood sugar, such as feeling tired, lightheaded, shaky or weak
• Stay hydrated with water throughout your workout

Number three, Dr. Patel shares, is about following your diabetes  treatment plan. “Take your medications consistently and as directed,”  she says.

It’s important to recognize the value of medications such as insulin  for diabetes management. Some people feel resistant to taking  medications — but they are necessary when lifestyle changes alone don’t  work.

If you have any questions about your medication, talk with your  doctor. Never stop taking a prescription without consulting your doctor  first.

The good news: You have the power to take control. “I always tell my  patients: This is the disease you have the most control over,” says Dr.  Patel. “It’s in your hands whether you’re going to do well or not. With  diabetes, what we do as physicians is 20% of the outcome — what you do  as a patient is 80% of it. Take control, change how you live your life,  and you can help yourself.”

https://www.adventisthealth.org/blog/2023/november/diabetes-management-how-to-take-control-of-your-diabetes/

High blood pressure (also called hypertension) affects  almost half of all adults in the United States. But out of that number,  only one in four have their hypertension under control.

Why does managing your blood pressure matter? And if you have high blood pressure already, what can you do? We spoke with Stephen Strategos, MD, internist with Adventist Health Physicians Network, to learn more.

A: Hypertension is at the core of several  devastating diseases. Stroke, heart attack, kidney disease and heart  failure all rank among the top 10 conditions healthcare providers treat  every day.

For all of these conditions, hypertension is an important  modifiable risk factor. In fact, it is the most important  modifiable risk factor for heart disease. When we look at a person’s  risk factors, hypertension is more common than smoking, diabetes or high  cholesterol.

The bottom line is that hypertension increases health risks by  putting too much pressure on vital organs, such as the brain or kidneys.  That pressure interrupts normal function and increases the risks of  additional health problems including vascular disease and loss of organ  function.

A: Some of the most common risk factors include age,  elevated body mass index (BMI), a family history of hypertension and  race. In younger patients, consuming a high-salt diet, excessive alcohol  intake and a sedentary lifestyle are all significant risk factors.

It’s also important to assess what daily habits could be increasing  your risk. For example, medications like decongestants or ibuprofen can  increase risk. Overconsuming caffeine can impact your blood pressure.  People also need to be aware of any underlying diseases, such as thyroid  disease, diabetes and even sleep apnea.

A: As the saying goes, “if you don’t know your  enemy, you can’t fight it.” To that end, the best prevention strategy is  to be aware of your personal risk factors. For people who are  overweight, with every pound of weight loss, you can drop your blood  pressure by one point. 

This guideline can help you understand what your  goals are if you need to lower your blood pressure.

Specific dietary choices can help. The Dietary Approaches to Stop Hypertension (DASH) diet is a healthy eating plan to prevent and treat high blood pressure.  The DASH diet emphasizes eating whole grains, fruits, vegetables, lean  meat, nuts and healthy fats. The less processed foods you eat and the  lower your sodium intake, the better.

Many people ask how often they need to exercise for their heart  health. Aim for 30-minute sessions of aerobic activity five times per  week. Aerobic exercise may look like brisk walking, cycling or using an  elliptical machine, to name a few examples. It’s also essential to  incorporate resistance training, such as weight training, resistance  bands, Pilates. 

A: One key to keeping your heart healthy if you have  hypertension is salt restriction. When we say salt restriction, it’s  more than just limiting your use of table salt. Many processed, canned  and prepackaged foods are full of extra sodium and empty calories. When  you grocery shop, stick to the outer aisles where there are fresh fruits  and vegetables, lean meats, whole grains and low-fat dairy. Try to  avoid shopping in the inner aisles as much as you can.

If your doctor has put you on any medications for high blood  pressure, you need to take them exactly as prescribed. Don’t skip any  doses and be consistent.

A: Your blood pressure is affected by countless  variables. As you develop your plan to improve your health, it’s crucial  that you create time to take inventory of what factors could impact  you.

There are many scientific aspects to medical problems, but at the end  of the day, managing our relationships and daily stressors is pivotal.  Bitterness, unresolved emotional trauma, suffering relationships and  work frustrations are all factors that can contribute to increased blood  pressure. You will benefit your health by addressing these stressors in  a healthy manner—and you will likely arrive at a more peaceful state of  mind.

https://www.adventisthealth.org/blog/2021/february/high-blood-pressure-and-your-heart-how-can-you-k/

If you have high blood pressure, you may not even know it. High blood  pressure, or hypertension, is often called “the silent killer” because  it may not cause any symptoms. But without treatment, high blood  pressure can increase your risk of multiple heart problems, including a  heart attack.

All day long, your body circulates blood through a network of blood  vessels called arteries and veins. Blood pressure refers to the force of  your blood as it pumps through your arteries and presses on your artery  walls.

Doctors define normal blood pressure as less than 120/80 mmHg. If  your blood pressure is consistently above normal ranges, it can weaken  your arteries and decrease blood flow throughout your body. It can also  decrease blood flow to your heart, which significantly raises your  chances of developing heart disease.

Regular exercise not only boosts your mental health and helps you  keep the extra pounds away – it also is crucial for your cardiovascular  health. In particular, aerobic exercises, such as walking, jogging,  hiking, biking or swimming, can help control your blood pressure and  strengthen your heart.

The American Heart Association advises that you get at least 150  minutes of moderate-intensity activity or 75 minutes of vigorous  activity each week. In moderate-intensity exercise, you should be  slightly out of breath but still able to carry on a conversation. 

 Vigorous activity is exercise that you can’t carry a conversation  through. Speak with your healthcare provider for guidance on how to  increase your exercise levels safely.

You’ve probably heard the saying: An apple a day keeps the doctor  away. You may not realize that an apple – or any fruit – a day can help  keep high blood pressure away.

Research has shown that people who eat a daily serving of fruit every day have  much lower blood pressure than those who don’t eat fruit at all. They  also have:

• 15 percent lower risk of a heart attack
• 25 percent lower risk of an ischemic stroke
• 40 percent lower risk of a hemorrhagic stroke

In general, a heart-healthy diet incorporates lots of fruits and vegetables, whole grains, healthy fats and lean proteins.

If you have a high risk of high blood pressure, your healthcare provider may recommend a specific diet plan, such as:

• DASH diet: The Dietary Approaches to Stop  Hypertension (DASH) diet may prevent or treat high blood pressure. It  emphasizes lowering your sodium intake and eating lots of vegetables,  fruits and whole grains.
• 
  

You may think of sleep as a luxury – but it’s a necessity for your  heart health. Research has shown that people who consistently get less  than six hours of sleep each night have a significantly higher risk of  cardiovascular disease than those who get more shut-eye.

High-quality sleep can help prevent high blood pressure and cardiovascular disease. To improve your sleep quality, you may:

• Avoid screens, including phones, tablets or the television for at least an hour before bed
• Establish  a nighttime routine where you engage in calming activities such as  listening to music, reading or taking a warm bath before bed.
• Get to bed at a time that allows you to aim for seven to eight hours of sleep
• Keep a cool temperature in your bedroom and lower the lights as much as possible
• Stick to a consistent schedule with steady bedtimes and wake-up times, even on the weekends

If you have a family history of high blood pressure or other risk  factors for heart disease, you may benefit from more personalized  recommendations for lowering your risk of disease. 

Your healthcare  provider may prescribe medicines, refer you to cardiac rehabilitation or  recommend a specific eating plan to lower your blood pressure. 

https://www.adventisthealth.org/blog/2022/july/do-you-have-high-blood-pressure-/

The risks for heart disease in men and women are similar, though  some risks are more serious for women. The major risk factors include:

Smoking is the leading preventable cause of heart disease in women.  More than 50 percent of heart attacks in women are related to tobacco  use.

Being more than 20 pounds overweight greatly increases your risk for heart problems.

More than 60 percent of all women older than age 65 have high blood pressure.

All women older than age 20 should have their cholesterol levels checked.

Being sedentary can greatly increase your risk for heart disease.  Even a simple, regular walking program can boost your heart health.

Women with diabetes are three to seven times more likely to have  heart disease. This is in contrast to a two- to threefold increase in  heart disease for men with diabetes.

Black women have a higher incidence of heart disease than white women.

Regardless of your age or if you are a woman or man, talk to your  physician about heart disease. Ask your doctor about what you can do to  reduce your risk. Discuss your personal health history, and inform your  doctor if you have a family history of early death from heart disease.

https://www.adventistheart.org/heart-disease/causes-of-heart-disease/index.html

I hear heart disease is the number-one killer worldwide. I am a 25-year-old male living in a developing country. Am I at risk?

Cardiovascular disease (CVD), heart disease, is indeed the leading  cause of death in the world today. In 2015 almost 18 million people died  of CVDs. Most of these deaths occurred in low- and middle-income  countries. Approximately 7.4 million deaths were the result of coronary  artery disease, and 6.7 million the result of stroke.* 

These statistics  reflect the fact that atherosclerotic disease of the arteries affects  the entire vascular system; the heart and the brain are the most  vulnerable. The heart muscle and the brain are particularly dependent on  excellent oxygen supply and are especially affected by disease of the  conduits that carry blood and oxygen to these tissues.

What is your risk? It is difficult to accurately assess risk without  access to your full health biometric and family health history. You have  the advantage of being young. Traditionally age is regarded as a risk  factor from 45 years onward for males, and 55 years upward for females.  Females enjoy hormonal protection until menopause; that is why their  cardiovascular disease risk kicks in later. Family history of strokes  and heart attacks, especially at a younger age, is important and  indicates increased risk.

The use of tobacco is a strong risk factor and plays a role in all  societies, but especially in developing countries. This is so for two  main reasons. First, developed countries have seen lawsuits against the  tobacco companies, which are exporting their poison to the more  vulnerable markets and not-yet-litigious countries. Second, emerging  economies have developed health infrastructures so that screening and  early diagnosis of tobacco-related diseases are less accessible.

High blood pressure (uncontrolled hypertension) is another important  risk factor. Additional factors that fuel the fires of the CVD pandemic  include an unhealthful diet, obesity, diabetes (both types 1 and 2), and  physical inactivity. These latter factors also are important culprits  in the problem of noncommunicable diseases (NCDs), as is alcohol use.

Other markers of increased risk include abnormal blood lipids,  including high cholesterol and triglycerides. There has been ongoing  debate regarding the importance of fats. There is compelling evidence  for the adverse role of cholesterol in atherosclerosis (the degenerative  disease of the arteries that results in strokes and heart attacks), as  seen in the condition known as familial hypercholesterolemia, a disease  associated with exceedingly high blood levels of cholesterol. In severe  forms of this condition, we have seen severe coronary artery disease in  the very young, with the need for coronary artery bypass surgery in  teenagers and adolescents! Beware of saturated fats and calorie-dense  junk foods.

This summary of risk factors for coronary artery disease will help  you assess your risk. Prevention works best when started at an early  age. Eat healthfully and exercise, rest, be optimistic and temperate,  and trust in God.

Enjoy life to the full! ( Peter N. Landless, a board-certified nuclear cardiologist, is director of Adventist Health Ministries at the General Conference.
Zeno L. Charles-Marcel, a board-certified internist, is an associate  director of Adventist Health Ministries at the General Conference. )

. Regular Exercise: Maintaining a regular exercise  routine can help reduce your blood pressure and inflammation in your  body. Ultimately, this makes you less likely to suffer a  life-threatening cardiac event, such as a heart attack. The American  Heart Association (AHA) recommends engaging in a combination of aerobic  exercise (such as walking, running or biking) and resistance training  (such as weightlifting or body weight exercises for at least 30 minutes  of aerobic exercise at least five days a week and moderate resistance  training at least two days a week.

2. Maintain a healthy diet: Eating a healthy  diet helps to maintain a healthy body mass index (BMI) and weight.  Excess weight puts unnecessary stress on the heart, which can lead to  heart disease. A heart healthy diet consists of:

• Fruits
• Vegetables
• Whole grains
• Lean proteins
• Healthy fats

Omega 3 fatty acids (healthy fats) are found Omega 3 fatty acids can  help reduce inflammation and your risk of heart disease. They’re found  in in plant and nut oils such as

• Avocado
• Flaxseed
• Walnuts
• Cold-water fish such as salmon 

3. Get enough sleep: Sleep plays an important role  in helping your body heal and repair. This includes your blood vessels!  Inadequate sleep can lead to elevated blood pressure and has been linked  to elevated cholesterol levels. The Centers for Disease Control and  Prevention (CDC) recommends at least seven to nine hours of sleep for  adults age 18-65.

4. Monitor your salt intake: Excessive salt intake  can cause your body to retain excess fluid, which causes your heart to  work harder to pump blood out to your body. Excess salt can lead to high  blood pressure and increase your risk of developing heart failure. The  Food and Drug Administration (FDA) and AHA recommend the general  population to consume around 1,500-2,000mg of sodium daily, which is  around ¾ teaspoon to 1 teaspoon a day.

5. Manage stress: Chronic stress can increase  your levels of stress hormones and lead to a state of chronic  inflammation. Over time this can increase your risk of developing high  blood pressure and cause other issues such as poor sleep and weight  gain. You can help manage your stress by developing:

• A regular exercise routine
• Spending time with family and friends
• Incorporating mindfulness exercises

It’s important to have a primary care doctor that you see regularly.  They can help detect changes in your heart health and address them early  on with a cardiologist if necessary (  Ogechi Anyaoku, MD, an internal medicine physician with Adventist Medical Group).

https://www.adventisthealthcare.com/living-well/five-tips-for-a-healthy-heart/