We tend not to think much about our hearts until something goes wrong. Your heart is always there, pumping blood and delivering oxygen and nutrients to the rest of your body. In a healthy heart, this is a given. Certain factors, like a sedentary lifestyle and a diet high in saturated fats and sugar, can make this essential task difficult. If you want to start taking better care of your heart, here are some tips:
In the U.S., it can be easy to slip into a sedentary lifestyle. You can order almost every necessity online, work from home and get all the entertainment you need from apps and streaming services. However, your body needs to move. Intentional physical activity keeps all systems in your body working, including your heart. Get up and exercise every day, even if you start with a few minutes of walking or chair yoga and build up from there. It doesn’t matter where you start—what matters is being consistent and sticking with it.
A heart-healthy diet will help you feel better in the short and long term. Making healthy swaps may feel like deprivation if you think in terms of what you’ll lose. Instead, think of what you’ll gain by incorporating more fruits, vegetables, whole grains and lean protein into your diet. A nourishing diet will help the cravings go away. Focus on small, incremental changes. Start by switching from fried foods to baked, and transition from high sugar to low sugar snacks. Over time, you’ll naturally choose healthier options.
Movement is an important way to take care of your heart, but getting rest is equally important. Your body needs to recover each day, and that can be easier said than done. In our fast-paced world, the last thing we think about is how much restful sleep we are getting. It can be impacted not only by our stress levels but also by our lifestyle choices. When you’re not exercising and consuming high amounts of sugar and caffeine, sleep does not come easily.
If you’re struggling to get a full night of sleep every day, try doing the following:
Chronic stress negatively impacts the heart and can trigger emotional eating. It’s unrealistic to try to remove stress from your life entirely, but finding healthy ways to manage it makes a huge difference. If you have a hobby, carve out time for it in your weekly schedule. On a daily basis, incorporate techniques like deep breathing and gentle stretching into your routine. When stress is really getting to you, talk to a trusted friend, and if that’s not enough, seek out professional counseling.
Heart problems can sneak up on us, no matter how healthy we are in our daily lives. Getting annual preventative check-ups allows you to monitor your blood pressure, weight and other potential risk factors. If you already have a diagnosis, follow the prescribed regimen, and do your best to live a heart-healthy life.
Living a healthier lifestyle can go a long way in keeping your heart beating as it should. Your heart does so much for you. Show your appreciation by taking care of it!
