Do it for your heart

We hear many recommendations about keeping our hearts healthy. With a plan, small changes are easier than you think. Try these manageable tips to help you become your heart’s hero.

Check blood pressure

The American Heart Association (AHA) reports almost half of American adults have high blood pressure. A healthy reading for people over the age of 20 is less than 120/80. High blood pressure doesn’t always have warning symptoms, so check yours often.

Prioritize rest

Poor sleeping habits can contribute to high blood pressure and cardiovascular disease. The AHA recommends 7 to 9 hours of sleep. Set a bedtime alarm to remind you when it’s time to wind down.

Stay relaxed

Breathing helps more than your lungs. Deep breathing can lower your heart rate and blood pressure. The AHA suggests a daily routine of “4-7-8 breathing.” Breathe in for four counts, hold for seven counts and breathe out slowly through your mouth for eight counts.

Learn your genetics

The U.S. Centers for Disease Control and Prevention recommends learning and sharing your family’s health history. This includes everyone from your parents and grandparents to nieces and nephews. Share details with your doctors so you can take action to reduce your chance of developing heart disease or other conditions.

Know the warning signs

While these suggestions are not substitutes for a well-balanced diet, ideal weight and plenty of exercise, you have the power to make a few heart-healthy changes now. In addition, take time to learn the warning signs of a heart attack to save your life or the life of someone you love. Call 911 immediately, even if you don’t think it’s a heart attack.

Heart attack symptoms:

• Chest pain or discomfort

• Arm or shoulder pain or discomfort

• Pain in the jaw, neck or back

• Shortness of breath

• Feeling a cold sweat

• Vomiting, feeling lightheaded or nauseous