According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death in women. February is American Heart Health Month, so there’s no better time to take a look at your current lifestyle to see what steps you can take to protect yourself from heart disease. Here, the experienced women’s health care providers at Women’s Clinic of Lincoln, P.C. in Nebraska offer a few tips for keeping your heart healthy.

5 Tips for a Healthy Heart

1. Exercise 

All women should engage in moderate exercise for at least 30 minutes a day, five times per week. It doesn’t have to be done all at once, however; in fact, taking small breaks throughout your day to get moving might be even more beneficial than a single bout of daily exercise.

2. Get Enough Sleep

Most adults need at least seven hours of sleep per night to help decrease the risk of stroke and heart attack. To help ensure a restful night, minimize distractions in the evening, such as cellphones, tablets, and television. If you experience insomnia or sleep apnea, see your doctor for solutions.

3. Watch Your Diet

What you eat has a profound effect on your overall health, so sticking with a healthy eating plan goes a long way in preventing chronic conditions that increase your risk for heart disease, such as diabetes, high blood pressure, and high cholesterol. Aim for foods low in sugar, salt, cholesterol, and saturated fats. Cut back on alcohol and incorporate more leafy green vegetables and heart-healthy fish into your meals.

4. Maintain a Healthy Weight

Shedding excess weight reduces your heart’s workload and decreases the risk of plaque forming in your arteries. Even a small weight loss of just 3 to 5% can have significant positive effects. If you need to lose weight, a comprehensive lifestyle change is likely to be more effective than a fad diet; increase your activity level and reduce the amount of calories you consume each day to achieve long-term, safe weight loss.

5. Don’t Smoke

Smoking is bad for your heart. It hardens your arteries, putting you at much greater risk for cardiovascular disease and stroke. However, quitting isn’t easy. Ask your women’s health care provider for information about nicotine replacement therapy or medications that can help you stop smoking.

This February, during American Heart Health Month, take the time to make positive lifestyle changes that will protect your heart. The experienced clinicians at Women’s Clinic of Lincoln, P.C. can screen you for heart disease risk factors and provide a treatment plan to help ensure your long-term health. To schedule an appointment today, call (402) 434-3370. You can also visit their website to learn more about their services.