As Albany, NY’s leading primary care doctor, Urgent & Primary Care helps their patients lead happier, healthier lives. One way they accomplish this feat is by teaching the community about disease and disease prevention. This month, this father-daughter team tackles the topic of heart disease.  

According to the Centers for Disease Control and Prevention, an estimated 28.4 million adults or 12% of the U.S. population have high blood pressure, congestive heart failure, or other related conditions. Although the country has made progress since the CDC collected these statistics in 2015, heart disease remains the leading cause of death for both men and women.

Fortunately, the East Greenbush-based family care physicians explain, making smart lifestyle choices not only improves your cardiovascular health but also significantly reduces your risk of developing most forms of heart disease.

Top 4 Tips for Taking Care of Your Heart

1. Exercise 30 Minutes a Day

For optimal cardiovascular health, you should engage in moderate physical activity for 30 minutes a day, five days a week. Alternatively, you could complete 75 minutes of vigorous activity a week. If you’re specifically trying to reduce your risk of heart attack or stroke, the American Heart Association (AHA) recommends 40 minutes of aerobic exercise three to four times a week. Not sure how to begin? Start with walking. It’s fun, easy, and great for your heart.

2. Maintain a Balanced Diet

Proper nutrition supports more than just weight loss; it also promotes cardiovascular health. Sodium, for example, makes your body hold on to water. So, when you ingest too much, it may raise both weight and blood pressure over time.

Besides reducing your salt intake, these family care physicians also suggest eating more omega-3 fatty acids and high-fiber foods and reducing saturated fat, added sugars, and red meat. If you need a guideline, try DASH or Dietary Approaches to Stop Hypertension. Backed by the AHA, the DASH diet recommends a host of nutrient-dense as well as helps with portion control. Just don’t forget to consult your primary care doctor before you begin.

3. Quit Unhealthy Habits

When most people think about the dangers of tobacco use, they think about lung cancer, COPD, or other respiratory complications. However, smokers also have increased chances of coronary heart disease, stroke, peripheral arterial disease, and other cardiovascular conditions. 

According to Urgent & Primary Care, other unhealthy habits like excessive alcohol use and excessive stress also deter cardiovascular health. Thus, the acclaimed father-daughter team recommends limiting your alcohol intake each week. To reduce stress levels, they also suggest adding stress-reducing activities such as yoga or deep breathing exercises to your everyday routine.

4. Visit Your Primary Care Doctor

Your family care physician is your first line of defense against heart disease and poor cardiovascular health. By establishing a baseline and performing routine tests, this medical professional can address any irregularities before they become too serious. At Urgent & Primary Care, they follow the AHA’s guidelines for preventative screenings. For example, patients over age 45 should receive a blood glucose test every three years. Additionally, patients over 20 should get a fasting lipoprotein profile every five years, or more if they’re at risk for high cholesterol.

You only have one heart, so protect it with all you’ve got. For even more heart-healthy tips, visit Urgent & Primary Care online. To schedule a cardiovascular screening, call these experienced primary care doctors at (518) 463-8262 today.