
The new year is a perfect time to prioritize your health, and what better place to start than your heart? Cardiovascular disease remains the leading cause of death in the United States, responsible for 1 in every 4 deaths, according to the Centers for Disease Control and Prevention (CDC). At Rapid Healthcare in Joliet, we’re committed to helping you take proactive steps to protect your heart and improve your overall well-being. Here are five impactful ways to safeguard your heart this year.
1. Move More, Sit Less
Regular physical activity is one of the most effective ways to improve heart health.
- The Goal: Aim for at least 150 minutes of moderate exercise per week, such as brisk walking, or 75 minutes of vigorous activity, like running.
- Why It Matters: Exercise strengthens your heart muscle, lowers blood pressure, and improves circulation.
Statistic: A study published in Circulation found that physically active individuals have a 50% lower risk of developing heart disease compared to sedentary people.
Pro Tip:
Even small changes, like taking the stairs or parking farther away, can add up to big benefits.
2. Eat Heart-Healthy Foods
Your diet plays a critical role in heart health. Focus on nutrient-rich foods that support cardiovascular function.
- What to Eat:
- Fruits and vegetables (aim for at least 5 servings daily).
- Whole grains, such as oats and quinoa.
- Lean proteins, like fish, chicken, and legumes.
- Healthy fats from sources like olive oil, nuts, and avocados.
- What to Limit: Reduce consumption of processed foods, added sugars, and sodium.
Statistic: According to the American Heart Association (AHA), eating a diet high in fruits, vegetables, and whole grains can reduce your risk of heart disease by 30%.
3. Manage Stress Effectively
Chronic stress can take a toll on your heart, leading to increased blood pressure, inflammation, and other risk factors.
- Relaxation Techniques: Practice mindfulness, yoga, or deep breathing exercises.
- Stay Connected: Spending time with loved ones and maintaining social connections can help alleviate stress.
- Professional Help: Don’t hesitate to seek therapy or counseling if stress becomes overwhelming.
Statistic: The Journal of the American Medical Association (JAMA) reports that individuals with high stress levels are 27% more likely to develop heart disease.
4. Prioritize Regular Health Screenings
Preventative care is key to identifying and addressing heart health risks early.
- What to Monitor:
- Blood Pressure: Normal levels are below 120/80 mmHg.
- Cholesterol: High levels of LDL (bad cholesterol) can lead to plaque buildup in arteries.
- Blood Sugar: Uncontrolled diabetes increases the risk of heart disease.
- Why It Matters: Regular screenings help catch risk factors before they become serious problems.
Statistic: Studies show that nearly 80% of heart disease can be prevented through regular health monitoring and lifestyle changes.
At Rapid Healthcare in Joliet, we offer comprehensive screenings to keep you informed and empowered.
5. Quit Smoking and Limit Alcohol
Smoking and excessive alcohol consumption are two of the biggest contributors to heart disease.
- Smoking:
- Damages blood vessels and increases plaque buildup.
- Doubles your risk of heart attack and stroke.
- Alcohol:
- Excessive drinking can raise blood pressure and contribute to irregular heart rhythms.
- Stick to moderate consumption: Up to 1 drink per day for women and 2 for men.
Statistic: The AHA states that within a year of quitting smoking, your risk of heart disease drops by 50%.
Start Your Heart-Healthy Journey with Rapid Healthcare
Your heart is the engine that powers your body, and protecting it should be a top priority. At Rapid Healthcare in Joliet, we’re here to support you with personalized care, preventative screenings, and expert advice tailored to your needs.
Ready to Take Action?
Schedule your next health checkup with Rapid Healthcare today and let’s make 2025 the year you prioritize your heart health. Together, we’ll help you live a longer, healthier life.
Posted on behalf of
167 N. Chicago St.
Joliet, IL 60432
Phone: (630) 518-4444
Mon - Fri: 9am – 5pm
Sat, Sun: Closed