3 Tips for a Healthy Heart

By
Peter Spiegel
-
301
4396

Most everyone is already aware that every cell, tissue, and organ in your body needs vital nutrients to function properly.

But this is especially true for your heart!

Your heart beats an average of 103,680 times every single day1 and pumps about 2,000 gallons of blood.2 It works hard 24/7 and never takes a day off.

According to the CDC, heart disease is the leading cause of death in the United States, causing about 1 in 4 deaths.3

So even if your heart is healthy, there is still a very high risk of somebody else in your family dying of heart disease.

With that in mind, let’s talk about some of the simple ways you can improve your heart health…

Heart Health Tip #1: Eat a heart-healthy diet

A healthy diet can improve heart health as well as blood pressure and cholesterol levels. According to the Mayo Clinic, a heart-healthy diet includes:

  • Vegetables and fruits
  • Beans or other legumes
  • Lean meats and fish
  • Low-fat or fat-free dairy foods
  • Whole grains
  • Healthy fats, such as olive oil

Heart Health Tip #2: Aim for 30 to 60 minutes of daily activity4

You can improve your cardiovascular health just by walking or pedaling lightly on a stationary bike for 30 minutes a day.

The key here is to be active. You don’t have to do any extreme workouts or heavy lifting — although you certainly can if that’s your thing.

Just get your heart rate up a little bit with physical activity. Not only will it improve your heart health, you’ll also feel better because of the endorphins.

Heart Health Tip #3: Reduce your stress5

Stress has a huge negative impact on your heart health.

So if you’re feeling stressed out from work, school, too many commitments, or anything else, ask yourself how you can cut back. With fewer obligations and commitments, you’ll naturally feel less stress.

It’s also important to be deliberate about taking time off. Commit to at least one day a week when you don’t check emails. Turn your phone off for a little while. And plan short getaways a couple times a year.

You’ll be amazed by how much more relaxed you feel when you unplug for a little bit.

Having fewer commitments and planned downtime will reduce your stress and improve your heart health. Win-win!

These tips may seem simple, but will have a big impact on your overall health.

Notes:
1 https://www.newhealthadvisor.org/How-Many-Times-Does-Your-Heart-Beat-a-Day.html
2 https://theheartfoundation.org/2019/03/08/the-importance-of-water/
3 https://www.cdc.gov/heartdisease/index.htm
4 Strategies to prevent heart disease
5 Ibid.

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