(MS) - Talk heart health and preventing disease and the first things that come to mind are a bland diet and regimented exercise. With the idea that getting heart-healthy will be a big chore, it's no wonder that so many dread making changes.
However, a growing body of research indicates that improving cardiovascular health goes beyond watching fatty foods and jumping on the treadmill. In fact, it's actually enjoying the fun things in life and slowing down your pace that can offer measured results in improved health.
If you want to lower blood pressure, fight atherosclerosis (plaque-lined arteries), and reduce your odds for a fatal heart attack, consider these heart-friendly ideas.
1. Learn to relax on the weekend: Don't be like the nearly 75 percent of Americans employed in large companies who admittedly work on the weekends, too. Spend all of your weekend putting rest and relaxation at the top of your to-do list. Even if you're not working, if you're stressing out about getting all of the laundry done or running errands on the weekend as well, you're still doing potential damage to your health.
2. Have some doggone fun: Studies indicate that having a pet can lower blood pressure and help you deal with stress better. A study of 48 New York stock brokers who took drugs for high blood pressure found that those who got a cat or dog reduced the size of stress-related spikes in their blood pressure readings. Despite extra housekeeping detail, pets are good to have around.
3. Reconnect with a friend: Socially isolated people are more at risk for cardiovascular disease, offers researcher Eric B. Loucks, PhD, an instructor at Harvard School of Public Health in Boston. So pick up the phone and get in touch with that close friend who may have drifted out of your life.
Having someone to confide in can considerably reduce stress levels.
4. Stick to a 40-hour work week: Long work hours can raise the chances for high blood pressure and stress-related heart problems, say experts.
Therefore, make it a habit to punch out when the clock strikes 5. More time spent behind a desk reduces the opportunity for heart-healthy walks, exercise, sleeping, and simply doing nothing but lounging around at home.
5. Go on vacation: Many Americans give up vacation time, whether they feel pressured to stay in the office or think that it will get them ahead at work. They gave up 574 million vacation days worth $75.72 billion in 2006, a
36 percent increase from 2005, a study by Expedia, Orbitz and the Travel Industry Association of America revealed. And when workers do go on vacation, many feel tethered to their offices, frequently checking e-mail or taking phone calls. Time away - real time away - allows you to operate at a slower pace and can be beneficial to heart health. Also, on vacation you tend to be more physically active while taking in the sights, which is always a plus for cardiovascular health.
With some small changes that you can enjoy, you can take steps toward a healthier heart.
