Health & Wellness Weight Management Smoking & Tobacco Quit Center #TeamInspira Life & Health Coaching Fitness Connection Healthy Living Ideas Tips for Improving Your Health in the New Year Smoking Cessation and Lung Cancer Screening Connecting Behavioral Health and Physical Health The Difference Between a Heart Attack and Sudden Cardiac Arrest Start Your Heart-Healthy Diet Exercising During Pregnancy Small Diet Changes That Make A Big Impact Why Cancer Survivors Could Have Heart Trouble LSVT LOUD Helps Patients Raise their Voices Why Good Form Matters When Weightlifting Four Common Myths About Vaccines Got Spring Allergies? Start Treatment Now Preventive Steps to Avoid Snow-Related Injuries Trying to Conceive in the New Year What to Do if You Get the Stomach Flu Plan Ahead for a Safe Visit with Elderly Relatives What is Cardiac Rehab? Tips for Beating Morning Sickness The Link Between Chronic Kidney Disease and Diabetes Complications of Uncontrolled Type 2 Diabetes Why Snoring Could Be Bad for Your Heart Managing the Symptoms of IBS Celebrate Men's Health Month with These Important Screenings Tips for Better Sleep Teaching ‘Normal’ Movement with LSVT BIG New Guidelines Impact Daily Aspirin Recommendations 5 Tips to Get Active Safely Should My Daughter (or Son) Get the HPV Vaccine? Five Ways to Keep Your Brain Young Simple Fixes to Avoid Summertime Injuries Reasons Some Men Avoid the Doctor Five Ways to Manage Prediabetes Keep Your Diet on Track this Summer It’s Shark Week! What’s Really Lurking Off the Shoreline Breast Health Screening: Know Your Options What You Need to Know About Mammograms Common Breastfeeding Issues and How to Solve Them Recognizing Stroke Symptoms in Your Loved Ones Who Does What in the World of Mental Health Practitioners Lower Your Risk of Colorectal Cancer Ladies: Incontinence Doesn’t Have to Be a Part of Aging Enjoy Halloween Safely With These Tips Here’s What You Need to Know About Lung Nodules What You Need to Know About the Flu Vaccine's Effectiveness Tips for Managing Your Mental Health Around The Holidays The Relationship Between Birth Defects and Folic Acid What to Expect During Your First Colonoscopy Healthy Recipes Nutrition Counseling Massage Therapy Medical Fitness Programs Rehabilatation and Physical Therapy Sleep Centers S.T.E.P.S. For Kids (preventing childhood obesity) Diabetes Education Simple Changes to Reduce Your Risk of Heart Disease Heart disease is the number one cause of death in the U.S. It’s an umbrella term for the numerous conditions that can affect the heart, including arrhythmia, heart attack, stroke or heart valve problems. Many diseases relating to the heart and its surrounding arteries are caused when a substance called plaque builds up in the walls of the arteries and compromises blood flow to and from the heart. Symptoms can include pain, tightness, pressure or discomfort in the chest, shortness of breath, nausea or extreme fatigue. Heart disease symptoms can present themselves differently between and amongst men and women. It is the leading cause of death, but people have a significant amount of control in preventing heart disease. Many conditions can be prevented or treated with healthy lifestyle choices. Here are some tips to get you started with taking better care of your heart: Don’t smoke or use tobacco: If you don’t smoke, don’t start. If you do, talk to your doctor about smoking cessation programs and techniques to help you kick the habit. Smoking raises your blood pressure and puts you at a higher risk for heart attack and stroke. Eat a heart-healthy diet: Limit saturated fats, sodium and sugar intake throughout the day. Instead, choose plenty of fresh fruit, vegetables and whole grains to lower your blood pressure and cholesterol. When choosing protein sources, lean meat, poultry and fish are some of your best low-fat options. Exercise, exercise, exercise: Being overweight increases your risk for heart disease. Exercise can help you manage your weight and also lower your blood pressure and cholesterol. Aerobic activities like walking, jogging, swimming or biking are a good place to start if you don’t currently have an exercise routine in place. Rest and relax: Make sure you’re practicing healthy sleeping habits and getting seven to nine hours of sleep per night. If not, you are raising your risk of high blood pressure, obesity and diabetes. It’s also important to relax for stress management. Choose healthy ways to relieve stress like exercise or meditation over habits like alcohol or smoking that have a negative impact on your health. If you’re not doing all of these things, it doesn’t mean you’re destined for heart disease. It’s important to keep your regular primary care doctor appointments so they can look for early signs of heart disease and advise you on other ways to lower your risk. Schedule an appointment with your primary care doctor by calling 1-800-INSPIRA or find the nearest Inspira primary care office.