7 Simple Steps to a Healthy Heart

February is National Heart Health Month and a good time to focus on cardiovascular disease. Heart disease is the leading cause of death for both men and women. Despite the fact that many of these deaths are preventable, many people still ignore simple actions that can keep heart disease at bay. Here are seven basic tips to keep your heart in tip-top shape:

1. Lower the pressure. Hypertension, commonly known as high blood pressure, is called the "Silent Killer" because it often has no observable symptoms. Millions of Americans who may otherwise appear healthy have dangerously high blood pressure and don't know it. Having your blood pressure checked regularly is important because high blood pressure is easily treatable through a variety of antihypertensive medications and diet changes.

2. Cut the gut. Being overweight is a major cause of hypertension because the heart has to work overtime to pump blood through a larger circulatory system. Even more significant is abdominal fat: research has shown a high correlation between bulging bellies and heart attacks. Excessive abdominal fat is partly genetic and partly the result of poor dietary and exercise habits. Interestingly, low testosterone levels may be one genetically determined factor that can be corrected by proper supplementation.

3. Take a hike. Lack of exercise is a cause of obesity, osteoporosis, depression and, of course, heart disease. The easiest and most effective exercise - and one that anyone can do at any age - is walking. Doctors say a 30 minute brisk walk, four or five times a week, can stave off or prevent all the conditions just mentioned, including heart attacks and strokes. Getting regular exercise - in any form - can also give you more energy.

4. Take a pill. For years, physicians have been telling us to take a baby aspirin every day to prevent strokes. It's simple, easy and inexpensive, yet most people don't do it. The idea behind taking one baby aspirin is that it prevents platelet aggregation. In plain English that means it helps thin your blood and prevents the blood clots that cause angina, heart attacks and strokes. Just do it!

5. Take another pill. Now let's talk about cholesterol. Like hypertension, high cholesterol has no symptoms. Also like hypertension, cholesterol can be deadly. One of the problems is the confusing "good" vs. "bad" cholesterol; these numbers can be more important than your overall cholesterol reading. In short, the HDL, or high-density lipoproteins are the good guys that actually safeguard your heart. The LDL, or low-density lipoproteins are the bad guys. Cholesterol can be treated by exercising more and watching the types of foods you eat. Remember, cholesterol can also be genetic so if you need more help lowering your cholesterol, there are various medications that you and your doctor can look into.

6. Nix the nasty habits. We're talking about all those things we do that are unnecessary, dangerous, and unfortunately, pleasurable. Of course we mean smoking, drinking and eating greasy, fried foods at the local fast food restaurant. While this is a difficult assignment, even a little progress can mean a substantial reduction in heart disease. Try a stop-smoking program, limit drinking to special nights and weekends, and try a deli sandwich instead of eating at fast food restaurants.

Take a walk, try the salad instead of the burger, remember to take time for yourself, and relax! All of these things can lead to a healthier, happier you. Remember, your positive health changes can also help your health insurance rates. Let NetQuote help you discover just how much you can save! We match you to agents who can help educate you and save you money.

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