Are you trying to live out a more heart-conscious lifestyle? We want to share some of the best heart health tips that anyone can do, from easy diet swaps to simple ways to add more movement to your daily routine. Read on to discover how you can better prioritize your cardiovascular health!
1. Know your numbers.
The very first step towards better heart health is to know and understand your personal family history and the specific health factors you are at an increased risk for. If you know about family members with heart issues, high blood pressure, high cholesterol levels, diabetes, and other chronic conditions, then it is smart to be extra vigilant when it comes to your own health. Make sure to have yearly physicals and consistent check-ups. That way, your doctor can catch smaller issues before they become bigger concerns. It could also be a good idea to have a blood pressure monitor at home to check yourself. They are relatively inexpensive and safe to use at home. Our pharmacists would be happy to help you learn how to use one!
2. Make simple diet changes.
Eating a well-balanced diet full of nutrient-dense foods really does make a difference. Here are some heart health tips in regards to nutrition:
- Whole grains are always better: Instead of white rice, sugary cereals, and white bread, opt for brown rice, oatmeal, and wheat bread.
- Cut down on salt and sugar: Processed foods are full of added sugar and salt, especially snacks and condiments. Consume these in moderation, read labels carefully, and make healthier swaps when you can!
- Eat the rainbow: We often don’t get enough fresh fruits and vegetables in our diet, and they have some of the best nutrients for heart health!
- Choose lean protein: Try to eat more lean proteins such as chicken, turkey, and fish rather than red and processed meats. Lean protein typically has less fat content, which is a factor in plaque buildup.
- Swap olive oil for butter: Another high-fat food we consume on the regular is butter. A healthier swap when cooking is olive oil, which is full of antioxidants and fatty acids called Omega-3s. There are many benefits of Omega-3s for heart health, as well as brain and immune support!
3. Prioritize daily movement.
Some movement is better than none! A brisk walk every day is a great place to start! Do simple exercises while watching TV, even if it’s just during the commercial breaks! Try a yoga class or swim aerobics, or ask a friend or family member to go for a walk. It’s always more fun when you exercise with someone else; plus, you have an accountability partner to keep you motivated!
4. Find ways to reduce stress.
Stress is another significant factor for heart problems, but lowering your stress levels is usually easier said than done. Chronic stress is often difficult to identify and combat, but simple activities like meditation, exercise, and making time for meaningful connections and hobbies can help. Even something as simple as putting your phone on “do not disturb” mode and going outside for a walk around the neighborhood will improve your mood and help to improve your stress.
5. Quit smoking.
One of the worst things you can do for your health is smoke, chew tobacco, or vape. These habits greatly increase your risk for heart disease, stroke, cancer, and other serious health conditions. We understand that quitting can be a difficult process, but you are not alone! Call 1-800-QUIT-NOW, or visit the Smokefree website for more information, resources, and support.
These are just a few of the best heart health tips you can start incorporating for a healthier lifestyle! Want to learn more about how you can support your cardiovascular health? Check out Cardio Defense, a natural supplement that contains bergamot polyphenolic fraction (BPF), which can help maintain normal cholesterol levels, artery integrity, and healthy CoQ-10 levels.
