12 Easy Ways To Be Heart-Healthy
We tend to acquire a lot of habits as we grow — some of them good, others not so good. Sometimes we need to turn around some of this lifetime of bad habits — exercise patterns (or the lack thereof), poor dietary choices, bad lifestyle activities… For some people, turning their lives around is easy and they can quit bad habits cold turkey. But if you’re like me, you’ll need some motivation.
Here are some easy ideas to help you make the changes you need to be heart-healthy, one small step at a time. It may take longer but these little changes add up to some major changes. If you start today, you’ll be well on your way in no time.
Breathe deeply. As we age, our breathing tends to get more shallow. Watch a baby breathe to see how deeply they breathe. Spend just a few minutes praying, meditating, or taking deep, cleansing breaths. Deep breathing for a few minutes a day may lower your blood pressure and also help you relax.
Wash your hands. In an era of COVID-19, it’s imperative to wash hands frequently and thoroughly for 20 seconds. It will help you avoid common illnesses that can be hard on your heart functions.
Guzzle H20. We have all been told how important it is to stay hydrated, especially in the heat, but most of us don’t drink enough water. Experts advise drinking half of your body weight in ounces of water. So, if you weigh 180 pounds, drink about 90 ounces of water.
Don’t drink your calories. Just one less soda or latte or cocktail a day can easily save you hundreds of calories. That adds up very quickly and could lead to some weight loss for you.
Get some zzz’s. You should be getting the recommended 7-9 hours of sleep per night. If you’re not, try going to bed just 10 minutes earlier each night. Your heart will thank you.
Take 30. Try exercising for about 30 minutes a day. You don’t have to do it all at once. You can break it up throughout the day. Take the stairs, choose a far-away parking spot, or walk around that big box store —anything to sneak in a few extra steps each day.
Breakfast of Champions. Start the day on a good footing by not skipping breakfast. But make it count. Have some fruit and a serving of whole grains, like bran flakes, oatmeal, or whole-wheat bread. If you have time, add in some protein, like eggs.
Surf and turf. Switch up your consumption of red meat at least once a week and have some seafood instead. It's good for the heart, the brain, and the waistline.
Get fruity. Eat one extra fruit or vegetable a day for all the nutrients they provide your body. Fresh fruits and vegetables are good for your body from your brain to your bowels.
Or nutty. Walnuts, almonds, peanuts, and other nuts are good for your heart. Use them in your salads and other dishes, or anytime you need a snack.
Small trades. Substitute olive oil for butter, plain Greek yogurt for sour cream, fresh fruit for candy, baked foods for fried ones. Also, you can find healthier substitutes for some of your favorite foods.
Have an attitude of gratitude. Start each day acknowledging the blessings in your life. This taps into other positive emotions that have been linked with better health outcomes, longer life, and greater well-being. Chronic anger, worry, and hostility, on the other hand, contribute to high blood pressure and heart disease.
And while, you’re at it, book yourself a massage to get your circulation going and help you release stress. To book your own massage, call/text 213.588.424 or book here.