Forrest Health Wants to Help You Bless Your Heart

HATTIESBURG, Miss. (February 1, 2024) – “Bless Your Heart,” is a Southern expression. But blessing, or taking care of your heart is much more than a Southern thing. Forrest Health wants to help you maintain a healthy heart for your loved ones.

Beating approximately 100,000 times a day and pumping 2,000 gallons of blood through 60,000 miles of blood vessels, the human heart is the hardest-working muscle in your body, pumping 24 hours a day, 365 days a year. Many people exercise to keep their muscles strong. So, how do we keep our heart strong?

February is American Heart Month, a time when people can focus on their cardiovascular health, because keeping your heart healthy is central to overall good health. You are never too old or too young to begin taking good care of your heart. Taking small steps to follow a healthy lifestyle at any age can help prevent heart disease and lower your risk for a heart attack or stroke.

“Although some heart disease factors like family history can’t be controlled, there are simple lifestyle changes you can make to improve your heart health,” said cardiologist, C. Murphy Hinson, DO.

Conditions that lead to heart disease may begin early in life, but there are many steps you can take to protect your heart health. Start by knowing your risk factors. Some, like family history or being over the age of 45, are beyond your control, but there are risk factors that you can do something about.

Nearly half of all Americans have at least one of these three risk factors – high blood pressure, high blood cholesterol, and smoking.

Other medical conditions and lifestyle choices can also put people at a higher risk for heart disease, including:

• Diabetes
• Overweight and obesity
• Unhealthy diet
• Physical inactivity
• Excessive alcohol use

Habits for a Healthy Heart

A healthy weight and diet are ways to avoid heart disease. Your heart and overall health will benefit if you follow these nutritional guidelines:

• Include a variety of fruits and vegetables
• Eat fiber-rich whole grains
• Choose low-fat dairy products
• Eat lean meats and at least two servings per week of fish high in omega-3 fatty acids (salmon, trout, herring)
• Limit sodium to less than 1,500 mg a day
• Watch fat and sugar intake
• Only drink alcohol in moderation
• Watch portion sizes
• Drink plenty of water

Maintain a Healthy Weight

Making sure you maintain a healthy weight helps lower your risk of heart disease, gives you more energy, and helps you feel good about yourself. Also,

Get Active

A regular exercise program helps to decrease your resting heart rate and boost good cholesterol. “Try to exercise about 150 minutes (2.5 hours) a week which can be divided up in different ways to work with your schedule,” said Hinson. Walking is a great way to get started, because it’s easy to do, inexpensive and available everywhere with no gear required. Small changes in exercise can have a big impact on cardiac wellness. “Just getting up and being active is important,” Hinson said.

Quit Smoking, Stay Away from Secondhand Smoke

Smoking increases your risk of having and dying from heart disease, heart failure, or a heart attack. Quitting smoking greatly reduces the risk of recurrent heart attack and cardiovascular death. Avoid secondhand smoke by not going to places where smoking is allowed. Ask friend and family members to not smoke in the house and car.

Make Good Sleeping Habits

Getting a good night’s sleep (at least seven hours per night) is another small step with big payoffs for heart health. Not getting enough sleep puts you at a higher risk for heart disease, kidney disease, high blood pressure, diabetes, and stroke.

Manage Stress

Keep stress in check by taking time each day to relax and unwind. Exercise is a good way to alleviate stress. Get help if you have trouble coping because of depression, anxiety, or other health problems.

Control Your Cholesterol and Blood Pressure

Talk to your healthcare provider to learn your key health numbers (blood pressure, cholesterol) to keep your heart strong and healthy. You can also check your numbers when you donate blood as that information is provided to each donor.

It’s important to bless your heart, not just during February, but year-round. You know, your heart doesn’t just belong to you. Protect it for those you love, too.

For more information about heart health, visit forresthealth.org/heart.