Your heart works hard for you every day, so why not show it some love? Heart disease may be the leading cause of death in the U.S., but the good news is many of its risks can be prevented with simple, healthy lifestyle changes. Today we’ll answer common questions about heart health, like when to get screened, what to eat, and how to stay active. These small changes can make a big difference in keeping your heart happy and thriving for years to come.
When Should I Start Getting Screened for Heart Health?
Regular heart health screenings help catch problems early. Key tests include:
Blood Pressure: Checks if your heart is working too hard. Get tested at least once a year.
Cholesterol: Measures fat in your blood. Start testing at age 20 and repeat every 4–6 years, or more often with risk factors.
Blood Sugar: Screens for diabetes. Get tested every 3 years, especially if you're over 45 or at risk.
BMI (Body Mass Index): Measures body fat to check for obesity related risks.
Annual check-ups help track changes and keep your heart healthy. Catching issues early makes treatment easier and more effective. Staying on top of screenings gives you the best chance to prevent serious heart problems down the road.
What Foods Are Best for a Healthy Heart?
Eating the right foods is one of the best ways to protect your heart. A balanced diet can help lower cholesterol, reduce inflammation, and keep your blood pressure in check.
Heart-Healthy Foods:
Leafy greens (spinach, kale): Rich in vitamins that support heart health.
Berries (blueberries, strawberries): Packed with antioxidants to reduce inflammation.
Whole grains (oats, quinoa, brown rice): Help lower cholesterol and improve heart function.
Nuts (almonds, walnuts): Provide healthy fats that support good cholesterol.
Lean proteins (fish, skinless poultry, beans): Offer protein without unhealthy fats.
Practical Tips:
Meal prep heart-healthy meals in advance to make healthy choices easier.
Keep smart snacks on hand like nuts, yogurt, or fruit for quick, nutritious options.
Foods to Enjoy in Moderation:
Processed meats (bacon, deli meats): High in sodium and unhealthy fats.
Refined carbs (white bread, pastries): Can spike blood sugar and increase heart disease risk.
Sugary drinks (soda, sweetened coffee): Linked to weight gain and high blood pressure.
Small changes in your diet can add up over time, keeping your heart strong and healthy!
How Much Exercise Do I Really Need for Heart Health?
The American Heart Association recommends at least 150 minutes of moderate exercise (like brisk walking) or 75 minutes of vigorous exercise (like running) per week. Strength training twice a week also helps improve heart health.
Beginner Friendly Ways to Stay Active:
Walking: A 10-minute walk after meals can improve circulation.
Yoga: Helps reduce stress and lower blood pressure.
Dancing: A fun way to get your heart rate up without feeling like a workout.
Making Exercise Part of a Busy Day:
Take the stairs instead of the elevator.
Park farther away to add extra steps.
Do short workouts at home, like bodyweight exercises during TV commercials.
What If I’m Taking Medication for My Heart - How Can I Stay on Track?
Taking heart medication as prescribed is essential for managing conditions like high blood pressure and high cholesterol. Missing doses or stopping medication too soon can increase the risk of serious complications, like heart attacks or strokes.
Tips for Staying on Track:
Set reminders: Use phone alarms or apps to alert you when it’s time to take your medication.
Use a pill organizer: A weekly organizer can help you keep track of doses.
Stick to a routine: Take medication at the same time each day, like with breakfast or before bed.
Talk to a pharmacist: If you have side effects or concerns, don’t stop taking your medication consult a healthcare professional first.
How Tria Can Help
Managing heart medications isn’t just about remembering to take your pills, it’s about making sure they’re working for you. At Tria Health, we specialize in helping people with chronic conditions like high blood pressure, high cholesterol, and diabetes, which all play a major role in heart health. Tria Health is a benefit available through select health insurance plans, and our pharmacist-led support ensures you understand how your medications fit into your overall health plan. We offer one-on-one medication reviews to catch side effects, prevent dangerous drug interactions, and find cheaper options if needed. If you have any issues or concerns about your treatment, we give personalized advice to help you stay on track. Our expert pharmacists are just a call away, so you can feel confident about your heart and long-term health.
Questions?
For any questions related to your health, medications, or chronic condition(s), you can reach out to the Tria Health Desk at 913-322-8456.
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