Seemingly small daily habits have an undeniable impact on your heart health. If you want to enjoy a long and thriving life, then it’s essential that you are proactive about taking care of your heart right now so that it stays strong and healthy in the future.
Even though heart disease is one of the top health concerns in our country, rest assured knowing that small changes in your lifestyle can make a big difference in reducing your risk. Here are a few tips to help you get started:
Choose a Heart-Healthy Diet
Your food choices matter for heart health and many other aspects of your overall health. When you are planning your meals and snacks, focus on whole foods such as fruits, vegetables, lean proteins, and whole grains. You need to be getting fiber, protein, and a little bit of healthy fats. Also, choose foods that are rich in omega-3 fatty acids, such as salmon, walnuts, and flaxseeds.
Move Your Body
Regular exercise is essential, and you want to make sure that the intensity is high enough to increase your heart rate. Moderate-intensity activities that we recommend include brisk walking, swimming, and cycling. Also, add two sessions of strength training weekly.
In addition to these exercise sessions, look for ways that you can add more movement to your daily routines. Take breaks to stretch and walk if you are sitting at the computer. Take the stairs instead of the elevator. Move so that you can keep your circulation going. Find activities that you enjoy, and you will find that this schedule is more sustainable.
Protect Your Mental Well-Being
Did you know that chronic stress can increase your risk of heart disease? When you are stressed, it causes blood pressure to increase and cortisol levels go up. Proactively include stress-reducing practices in your routine, such as yoga, deep breathing, and meditation. Also, make sure you are getting at least 7 – 8 hours of sleep each night.
Eliminate Harmful Habits
Certain habits can increase your risk of heart disease, including tobacco use, drinking too much alcohol, or a sedentary lifestyle. Avoid tobacco completely. If you choose to drink, keep it to just one or two drinks occasionally.
Schedule Routine Exams
Staying consistent with your annual checkups is important so that you can catch potential issues in the earliest stages, such as high blood pressure or cholesterol levels. Your doctor will assess your heart health during this appointment and refer you to a specialist if there are any concerns. Additionally, you might monitor your heart on an ongoing basis using wearable health devices, such as heart rate monitors and smartwatches.
Written by Becki Andrus