A new year is an exciting time. Flipping the calendar inspires a feeling of wanting to make a positive change. Hitting the reset button can be a wonderful feeling. A resolution for becoming a new you is not only empowering, but it can be slightly daunting. Instead of feeling overwhelmed, making small manageable changes can easily be implemented. Here are five goals that will help your heart in 2020.
Stop smoking: Currently, 16 million Americans are struggling with a disease caused by smoking. The stats about tobacco deaths are staggering, accounting for 7 million deaths a year. Smoking is the leading cause of preventable deaths, with smokers dying ten years earlier than non-smokers. Smokers have a higher risk of the buildup of fatty substances in the arteries, which leads to coronary heart disease, heart attack, and stroke. It isn’t easy to stop smoking, but there are ways to help ensure success. Avoid smoking triggers. Replace the act of smoking with another habit, like exercise, meditation, or chewing gum.
Increase your activity: Exercising as little as 30 minutes each day can reduce your risk of heart disease. It might seem impossible to schedule in a visit to the gym when you barely have enough time to get your daily chores done. That’s why being creative is vitally important. Take 15 minutes of your lunchtime to grab some coworkers and take a brisk walk. Before long, this will become a routine. Wake up a little earlier a few mornings a week to do a 15-minute yoga class on TV. Make a game out of parking further away when you’re doing errands to grab some extra steps or replace a cab or subway ride with a walk. The more you increase your physical activity, the easier it will get, and the healthier your life will be.
Lose weight: Obesity is an epidemic, with 145 million Americans age 20 or older falling in the category of overweight or obese. Men are slightly ahead of women in this trend, but both are at risk for heart disease. The most dangerous place to carry weight is at your waist. High blood pressure and high blood cholesterol are also concerns, but you can make a plan to lose some weight and change the risks. Counting calories is a start. Making replacements like incorporating whole grains, fruits, nuts, and vegetables into your diet while cutting down on sugar, processed foods, and empty calories like sweetened drinks and soda will make a huge difference.
Manage your blood pressure: Uncontrolled high blood pressure is the most significant risk factor for heart disease. Because there are no symptoms, it is known as the silent killer. There is no cure for high blood pressure, but it can be managed by eating a healthy diet, reducing sodium, incorporating physical activity, and limiting alcohol.
Reduce blood sugar: High blood sugar happens when your body can’t effectively transport sugar from the blood to cells. Left unchecked, it can lead to diabetes. To combat this, increase your soluble fiber. Fiber slows carb digestion and sugar absorption. Drink water. Staying hydrated may help keep your blood sugar levels within healthy limits, as well as prevent dehydration.
2020 can be the year that you feel your best. Start making these changes today and watch the results!