10 Cardiac Care Tips

Want to know 10 Cardiac Care Tips? Learning to take care of your heart before you have a heart attack is good preventive medicine. Follow the 10 Cardiac Care Tips to make changes in diet, exercise, and lifestyle habits .  Prevention reduces your risks for developing heart disease.  Heart disease is the number one killer of men and women in the United States. So get started today making some healthy  changes by following the 10 Cardiac Care Tips.

1. Check your cholesterol and blood pressure levels checked regularly.  You should have the doctor check your cholesterol level regularly for good and bad cholesterol. The good cholesterol should be higher than the bad. High blood pressure is a sign of heart disease so checking your blood pressure  regularly and controlling it by diet and exercise is important.
2. Exercise by walking, swimming or cycling. Regular exercise about 30 to 40 minutes a day for at least three times a week is recommended.  Exercising every day is better.  If you have someone that you can go with when exercising  they can monitor your progress. It can be beneficial  for both of you.
   
3. Avoid or quit smoking.  Smoking leads to cancer and difficulty in breathing in many cases.  It thickens the artery walls leading to heart disease.  It's bad for you so try to give up the habit or work on quitting  as quickly as possible.
4. Climb stairs or walk an extra block to work.  When going to work climb the stairs instead of taking the elevator. When parking your car walk an extra block just to get the needed exercise. Think of housework and yard work as an opportunity to exercise and remain healthy. Go the extra mile to keep your heart healthy.
5. Walk the dog regularly. If you have a dog look at your pet as an opportunity to exercise regularly.  Not only is it good for your heart, you are helping your pet and yourself stay healthy at the same time. Walking with your pet is good therapy for both of you.
6. Eat fresh vegetables and fruits. Increasing the amount of fresh vegetables in your diet is healthy for your heart. Try to preserve nutrients by eating vegetables raw or lightly cooking by steaming or sauteing in heart healthy oils. Eat fresh fruit as a snacks and dessert sprinkled with lemon or fruit juice.
7. Use healthy fats in cooking oils and for snacks. Use heart healthy oils to cook with like olive oil, canola oil, and soybean oil.  When eating snacks have a few nuts like pecans or almonds instead of a doughnut.
   
8. Reduce stress in your life. Stress at work and at home contribute to high blood pressure.  Finding ways to reduce stress through exercise, meditation  and other methods is a good way to improve heart health. 
9. Take stock of your refrigerator. Clean out your refrigerator regularly. Organize and throw out high fat foods. Making a shopping list and get fruits and vegetables, low fat dairy products, whole grain breads, lean cuts of meat, seafood, and poultry. Organize and clean the refrigerator to make it heart healthy. Hide dessert in the crisper and buy in small quantities.
10. Take medications regularly prescribed by doctors. If you have high cholesterol or blood pressure that needs to be lowered by medication then take the medications. Work with your doctor to lower your cholesterol and blood pressure  through diet and exercise so you can eventually eliminate the medicine if possible.