How Heart Health Now Can Reduce Dementia Risk Later
Watch your diet and be more active
Cut down on red meat, high-fat dairy, white carbs, as well as sugary sodas and juices. These products contain saturated and hydrogenated fats, which drive up your cholesterol levels. Opt for fish, leafy vegetables, and fiber-rich options when possible. Replace processed carbs for healthy options, like swapping white rice for brown rice.
If you suffer from diabetes, it’s especially important to maintain a diet aligned with managing the disease. Diabetes limits your body’s ability to regulate insulin, which means rapid fluctuations between high and low blood sugar, causing stress to your arteries and heart. It’s not uncommon for the disease to go undiagnosed and therefore untreated, so see a doctor if you’re at risk or feeling excessively tired, urinating frequently, have headaches and blurred vision, or a prolonged dry mouth.
Exercise not only helps your heart and boosts circulation, but also can reduce excess fat which strains arteries and can limit blood flow. Aim for 30 minutes of exercise a day at least five days a week. Vigorous walking and running are both great for the heart, but any activity that gets your heart rate up works well. In addition to exercise, limit the amount of time sitting or not moving.
