February is Heart Health month. Let’s celebrate our hearts by talking about (and applying) a few important ways to help them stay happy and healthy. Here are a few ways to strengthen your heart and improve your overall health.
1. Regular Exercise
Regular physical activity is one of the most powerful ways to strengthen the heart.
Aerobic activities such as brisk walking, jogging, cycling, swimming or dancing play a role in improving cardiovascular fitness and endurance. They increase heart rate and blood flow, strengthen the heart muscle, lower blood pressure and improve the overall health of the cardiovascular system.
In addition to aerobic activities, strength training exercises such as weightlifting, resistance band training or bodyweight exercises are also beneficial for heart health. They help increase muscle mass, which in turn improves the body’s ability to use insulin, leading to lower blood sugar levels and reduced risk of diabetes, which is a major risk factor for heart disease.
Aim for at least 30 minutes of moderate-intensity aerobic activity, such as brisk walking or cycling on most days of the week and 2-3 days a week of strength training.
To make the most out of your exercise routine, it’s important to warm up and cool down properly which will prevent injuries and make the workout more effective.
And last but not least, pay attention to how much time you spend seated, whether it’s at work, in your car or on your couch at home. Ideally you want to cut that time down. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is bad for your heart.
I love yoga and walking or running on the treadmill or outside. What are YOUR favourite ways to exercise?
2. Diet Rich in Nutrients
Eating a diet rich in fruits, vegetables, whole grains, healthy fats and high-quality protein can help lower the risk of heart disease thanks to their heart-healthy nutrients such as fiber, minerals, vitamins, antioxidants and omega-3 fatty acids.
Some examples of foods beneficial to the heart include salmon, leafy greens, nuts, avocados and berries. There are many ways to include them in your diet. But one easy way to include a lot of them at once is to cook salmon and serve it with a salad that has spinach, walnuts, avocado slices and blueberries. So yummy!
On the other hand, processed foods, trans fats and refined sugars can increase the risk of heart disease.
Deep-fried foods such as French fries, fried chicken and many others have high levels of trans fats, which can increase LDL (“bad”) cholesterol levels and raise the risk of heart disease.
White bread, store-bought baked goods (such as cookies, cakes and pastries) and snack foods (such as crackers, pretzels, and potato chips) which are also often high in refined carbohydrates and trans fats, can contribute to weight gain and raise blood sugar levels.
Also, it’s not only important to avoid these foods, but also to watch portion sizes in order to maintain a healthy weight and a healthy heart.
3. Quit Smoking
If you are on your journey to strengthen your heart, then keep in mind that smoking is a major risk factor for heart disease. Nicotine and other chemicals found in cigarettes can lower the amount of oxygen the heart gets, damage the heart and blood vessels, raise blood pressure and increase heart rate. They can also increase the risk of blood clots, which in turn can lead to heart attack or stroke.
There are many ways available that help you quit smoking such as nicotine replacement therapy (gum or patches), prescription medications and behavioral counseling. Talk to your doctor about these (and other) options.
And don’t forget to avoid secondhand smoke as it negatively impacts your heart health.
4. Manage Stress
Chronic stress can take a toll on your heart health. Stress can increase heart rate and blood pressure, making the heart work harder. It can also lead to unhealthy habits such as overeating, smoking and excessive alcohol consumption, which can further increase the risk of heart disease.
Finding ways to manage stress through daily moderate exercise, meditation, yoga, deep breathing exercises and talking to a therapist can help reduce stress and strengthen your heart and it’s overall health.
Also, it’s important to recognize the early signs of stress, such as muscle tension, difficulty concentrating and irritability and take action before it gets worse.
5. Get Enough Sleep
Sleep is another essential factor for heart health. Sleep helps the body repair itself. Lack of sleep can lead to increased blood pressure and heart rate, making the heart work harder. It can also lead to increased inflammation in the body, which is a risk factor for heart disease.
Aim for 7-8 hours of sleep per night and try to maintain a consistent sleep schedule. Avoiding caffeine and electronics before bed and creating a comfortable sleep environment will help improve the quality and the quantity of your sleep.
I like to go to bed early so I can wake up early when I am the most productive. Are you a night owl or an early riser?
6. Monitor your Blood Pressure and Cholesterol
High blood pressure and cholesterol are major risk factors for heart disease.
Blood pressure is the measure of the force of blood against the walls of the arteries as the heart pumps it around the body. High blood pressure, also known as hypertension, can cause damage to the heart, blood vessels and other organs.
Cholesterol, a type of fat found in blood, is needed for the body to function properly. However, too much cholesterol in the blood can increase the risk of heart disease.
Having your blood pressure and cholesterol checked regularly is an important step in monitoring your heart health. Your doctor may recommend that you have your blood pressure and cholesterol checked at least once a year. If their levels are elevated, your doctor may recommend more frequent monitoring.
Lifestyle changes such as eating a healthy diet, regular exercise, quitting smoking and managing stress can help lower blood pressure and cholesterol levels. In some cases, your doctor can prescribe medication to help manage these conditions.
It is important to follow your doctor’s recommendations for managing elevated levels in your blood pressure and cholesterol. By keeping them under control, you can help to lower your risk of heart disease and improve your overall heart health.
By following these steps, you can help strengthen your heart, reduce the risk of heart disease and improve the overall quality of your life.
But remember, these are lifestyle changes, so it’s important to stick to them for long-term benefits.
And of course, always consult your doctor before making any significant changes to your diet or exercise regimen.
Which steps do you need to improve today? Share with us below.
To your health!
P.S. Looking for some recipes that will help keep your heart strong and healthy? Then check our Recipes here.
