Mental Healthy Habits to Restrain Tickers | Louisiana Health

Heart health often increases concern as you get older. Unlike outward signs, your heart condition remains hidden until you speak up with high blood pressure, cholesterol, chest pain, or motion pit.

Family history may be heavy, but the good news is that there are practical steps to caring for this important organ.

key? Focus on what you can control.

Heartfelt wake up call

For Shalibrem, a St. Martinville resident and yoga instructor, heart health was not just a concern, but a part of her family's story. Both her grandmother and mother succumbed to an aneurysm in the ascending aorta, and her sister underwent open heart surgery in the same condition.

In January 2023, Blem received the same diagnosis.

“It was a shock,” admits Brem. “But I quickly realized that I can't change my genetics, but I can change how I respond to them.”

This perception has led her to focus on a heart-healthy lifestyle with balance, some minor changes and active care.

Heart disease is the largest cause of death in the United States, claiming about 697,000 lives in 2020, according to the Centers for Disease Control and Prevention.

Up to 80% of cases of early heart disease can be prevented through lifestyle changes. Walking for 30 minutes every day can reduce your risk of heart disease by 19%.

Accepts nutritious foods

Eating to improve heart health does not mean banishing your favorite food forever. Instead, it involves incorporating nutrient-rich options that nourish the cardiovascular system.

What to accept:

• Fresh vegetables
• Lean protein
• Healthy fats (walnuts, salmon, olive oil, etc.).

Brem swears to the chickpeas. Even if it is mixed with hummus, it can be thrown into salads or added to soups.

What should you reduce:

• Processed meat
• Fried food
• Excess sodium.

“I was grabbing the meat from the deli without thinking,” Brem says. “Now I'm reaching for grilled chicken or plant-based alternatives.”

She also puts things down by stuffing heart-friendly ingredients like turmeric, garlic, ginger, and rosemary.

A simple fix

Dehydration is a contributor to the often overlooked heart motion pit. To maintain hydration, the blood in the heart is efficiently pumped and reduced unnecessary tension.

Dehydration reduces blood volume and makes it more intense to pump blood. This can lead to an increase in heart rate and lower blood pressure, according to the American Heart Association.

Manage stress

Stress is mean – it can creep up on you, raise your blood pressure and cause anxiety that can mimic heart symptoms.

Chronic stress can increase blood pressure and cortisol levels associated with cholesterol. According to the American Heart Association, adults have an increased risk of heart disease in individuals experiencing chronic stress by 40-50%.

Learning to manage stress is just as important as monitoring your diet. Simple breathing exercises such as square breathing can help you stay calm during busy days.

To practice, inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and pause for 4 seconds before repeating. This simple exercise will reset your mind, lower your stress levels and give your heart a much needed rest.

Find out what movement works for you

Medium consistent activities will go a long way to support your mind. The American Heart Association recommends 150 minutes of moderate weekly exercise. Whether it's an active walk, dance, or yoga, find activities that you enjoy and cling to.

For Brem, walking is the perfect balance of physical and mental health.

“It's a chance to reflect, recharge and reconnect,” she says.

I know your number

Monitoring your health and checking in regularly with your doctor is essential to early detection of potential heart problems. Brem now tracks her blood pressure every week and takes the medication as prescribed.

“I didn't realize that even a little high blood pressure could be a warning sign,” she said.

If you have a family history of heart disease, discuss risk factors with your doctor. You can open the door to a lifesaving conversation, such as “Is it time to take baby aspirin?” or “What screening do you need?”

Living with an ascending aortic aneurysm was a constant memory of Blem's prioritization of her health. But it was also a journey of self-discovery and resilience.

Through mindful practices such as careful surveillance, heart-healthy diet, yoga, meditation and walking, Herb controls her health and actively manages her condition.

Brem's story is a testament to the power of small, consistent change. By focusing on a balanced diet, maintaining hydration, managing stress and maintaining activity, she controls her health while celebrating her family's heritage.

“Mental health is not perfect. It's about making a better choice: one meal, one walk, one deep breath at a time,” Brem said.

Heart health does not require dramatic measures. It's about reducing risk, not eliminating joy.

“Our minds work vigorously for us,” says Brem. “It's fair to show them a little love in return.”

Whether it starts with a healthier snack or a schedule of its postponed doctor visits, remember that every small step is a big win for your health.