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Heart disease is the leading cause of death globally. It accounts for nearly 18 million deaths each year.

To prevent heart disease, it’s essential to take proactive steps to adjust your lifestyle.

My Wake Up Call

In 2019, I suffered a stroke and was diagnosed with atrial fibrillation (AFib), an irregular and often rapid heart rate.

Thankfully, neither condition caused long-term damage, but they served as a stark reminder of how fragile health can be.

Working closely with my primary care physician, cardiologist, and neurologist, I developed a comprehensive plan to improve my health and reduce the risk of future complications.

This journey led me to make four major lifestyle changes that have transformed my life.

Four Major Lifestyle Changes to Improve Heart Health 

I’ve made four major lifestyle changes that have significantly helped me to better monitor and improve my heart health. These changes have helped me to feel better and improve my overall quality of life.

Monitor My Blood Pressure Daily

Regularly checking my blood pressure likely prevented my stroke from being more severe.

In 2018, I noticed that my blood pressure had entered the hypertensive range.

I immediately scheduled a doctor’s appointment where my physician prescribed medication to lower my blood pressure, emphasizing the importance of keeping it within a healthy range.

According to the American Heart Association, maintaining a blood pressure below 130/80 mm Hg is crucial for reducing the risk of heart disease and stroke.

Had I not taken immediate action, my stroke could have resulted in paralysis or even death.

Now, I monitor my blood pressure daily. I keep a log of my readings to stay aware of any fluctuations and share this information with my doctor during check-ups.

This proactive approach gives me peace of mind and helps me make informed decisions about my health.

Change My Eating Habits

Diet plays a pivotal role in heart health.

I knew I needed to make significant changes to how I cooked and ate.

Here’s what I did:

• Reduced Sodium and Fat Intake: Excess sodium can raise blood pressure, and unhealthy fats can lead to cholesterol buildup in arteries. I began using herbs and spices instead of salt to flavor my food and opted for healthy fats like olive oil.
• Eliminated Fried Foods: Fried foods are often high in trans fats, which are harmful to the heart. I switched to baking, grilling, or steaming my meals. For instance, I now enjoy oven-baked sweet potato fries instead of traditional french fries.
• Reduced Red Meat Consumption: Red meat can be high in saturated fats. I incorporated more lean proteins like chicken, turkey, and plant-based options such as beans and lentils into my diet.
• Included More Fresh Fruits and Vegetables: These are rich in fiber, vitamins, and minerals. I aim to fill at least half my plate with fruits and veggies at each meal.
• Added Supplements: After consulting with my doctors, I included vitamin supplements like omega-3 fatty acids, which support heart health.

One of my favorite heart-healthy recipes is my heart-healthy greens (see photo above and click link for recipe). It’s delicious, satisfying, and packed with nutrients that benefit the heart.

Be More Active

A sedentary lifestyle can significantly increase the risk of heart disease.

Working from home and sitting in front of a computer all day made it challenging to stay active, but I found creative ways to incorporate movement into my daily routine:

• Home Workouts: I started following along with YouTube fitness videos, ranging from yoga to high-intensity interval training (HIIT). This made exercising convenient and varied.
• Outdoor Activities: Playing catch in the park with my sons and taking my dog on extended walks became regular activities. These not only helped me stay active but also strengthened my family bonds.
• Skating and Skateboarding: My favorite form of exercise is skating and skateboarding with my children. It brings back fond memories of my childhood and makes staying active fun.

According to the Centers for Disease Control and Prevention, adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week.

By integrating activities I enjoy, meeting this guideline became an enjoyable part of my routine.

Reduce Stress

Chronic stress is a significant risk factor for heart disease. It can raise blood pressure and lead to unhealthy coping mechanisms.

Recognizing that stress contributed to my stroke, I made it a mission to reduce stress in my life in the following ways:

• Breathing Exercises and Meditation: I practice deep breathing exercises and mindfulness meditation to manage stress. I enjoy using the app Headspace.
• Engaging in Hobbies: Reading and creating art help me to unwind and provide a mental escape from daily pressures.
• Spending Time with Loved Ones: Enjoying quality time with friends and family provides emotional support and joy.

These stress-reduction techniques have helped me maintain a positive outlook and improve my mental health.

Final Thoughts

By sharing my experiences, I hope to inspire you to prioritize your well-being and embrace lifestyle changes that lead to a healthier, happier life

Taking charge of your heart health is a journey worth embarking on.

It’s not always easy, but the benefits are immeasurable.

I encourage you to take proactive steps in managing your heart health.

Consult with your healthcare providers to create a personalized plan that suits your needs.

Remember, even small changes can make a big difference over time.

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