Little habits can make a big impact on your heart health; let’s learn more

Your heart is small but mighty. It does such a huge job in your body – not least of which is pumping blood to keep you going. And yet your heart is also vulnerable to so many dangers and needs the best tender, loving care.

Quick Read:

Heart problems can come in the form of high cholesterol, heart disease, stroke, heart attack, and other unpleasant and often fatal conditions.
A good diet and regular exercise are powerful tools in your quest for a strong heart.

Move it or lose it

So, what are you doing to keep your heart healthy? Let’s start with the simplest method: regular exercise. Move more! This means getting up every 30 minutes and moving around. Sitting for long stretches of time is NOT healthy. Set a timer if you need to and get that circulation going.

Besides just moving around, you also need regular exercise. Physical activity helps strengthen the heart muscle and prevent arterial damage. Get up each day and go for a walk, jog, swim – anything that gets your heart rate up.

Get creative with fitness! Dancing improves cardiovascular health, lowers blood pressure, and boosts your mood. Bonus: It’s free and fun.

A happy heart makes the face cheerful. – Akan Proverb

Don’t be afraid of (good) fats

Your heart needs the healthy kind of fats that are found in vegetables, nuts, fish, and seeds. These fats are helpful in reducing your risk of heart disease and cholesterol problems. Add some avocado to your diet for a quick and easy good fat boost.

Lose weight

Carrying extra weight can have a serious effect on your heart. Losing weight (healthily) shouldn’t just be about fitting into your jeans; you literally need to ease the extra pressure on your arterial walls. This pressure forces your heart to work harder, and you’re at increased risk for hypertension. Carrying weight around the middle is linked with higher blood pressure. So, make it a priority to shape up for your heart’s sake.

Sleep well

How’s this for a scary fact? People who are regularly sleep-deprived are prone to cardiovascular disease. According to the Sleep Foundation, “Sleep is an essential time for the body to recuperate. During the non-rapid eye movement (NREM) sleep stages, heart rate slows, blood pressure drops, and breathing stabilises. These changes reduce stress on the heart, allowing it to recover from strain during waking hours. Without sufficient nightly sleep, a person doesn’t spend enough time in the deep stages of NREM sleep that benefit the heart. As a result, chronic sleep deprivation has been linked to high blood pressure, high cholesterol, heart attack, obesity, diabetes, and stroke.” Get help from your doctor if you’re struggling to sleep and find relaxation techniques to help you sleep.

Clean up your diet

There’s no vitamin or miracle supplement in the world that can reverse the effects of a bad diet. Do you know that many fruits and vegetables actually contain heart-friendly nutrients that work their magic from the inside out? Rather than getting your fill in pill form, fill up your trolley. Leafy greens like spinach and kale should always be on your menu. Tomatoes, wholegrains, almonds, walnuts, and tuna are also great heart helpers. And the good news: dark chocolate is tasty and healthy. Look for one with a high cocoa percentage.