7 Habits for a Healthy Heart that You Can Do Every Day
Heart disease has always been one of the leading causes of death in the United States, but we can all take certain steps to ensure that our hearts stay as healthy as possible throughout our lives. Eating a balanced diet, staying active, and getting enough sleep are all great ways to protect your heart and keep it beating strong for many years to come. These seven habits can help keep your heart healthy and lower your risk of developing more serious issues in the future.
1) Don’t smoke
If you've got an unhealthy habit, such as smoking, you should talk to your doctor about it. Tobacco use is the single most preventable cause of death and disease in the United States today. If you're considering quitting, check out the free online tools and resources from Smokefree.gov to help plan your smoke-free life. If you don't have time to work on these changes now, think about what you can do in the next six months or years.
2) Eat Well
Eating well doesn't have to be complicated. In fact, it can actually be pretty simple and relatively inexpensive. The first step is getting yourself into the habit of making one good meal at home every day, or alternatively packing your lunch the night before (i.e., planning ahead) so you're not tempted by unhealthy fast food options on your way to work. Not only will this save you money but it will also give you more control over what goes into your body. Next, add two portions of fruit per day - no excuses! You can grab an apple or orange as part of your morning coffee run if you don't have time to make breakfast at home or pack something with a little more sustenance like an avocado sandwich with some tomatoes on whole grain bread. Another helpful tip is to fill up with water throughout the day: drink eight glasses each day and make sure that half is consumed right after dinner when we tend to feel hungry due to digestion slowing down during sleep.
3) Exercise Regularly
If you're not getting enough exercise, you're setting yourself up for heart disease and diabetes. Regular exercise strengthens your heart and improves circulation which can lower your blood pressure and cholesterol levels. You should aim to be moderately active on most days of the week. Aim to reach 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. Alternatively, if time is an issue, three ten-minute walks per day would be enough to have some health benefits.
4) Get Enough Sleep
One of the most effective ways to improve your heart health is to be sure you are getting enough sleep. One recent study found that people who slept longer than 8 hours every night had a 39% lower risk of heart attack and death from coronary disease. It's also important to get plenty of sleep on the weekends, as that can make up for shortfalls during the week. Aim for seven hours of quality sleep every night!
5) Meditate
Meditation can help you calm your mind and find moments of peace in your day. It doesn't have to be difficult. All you need is ten minutes of your time each day to clear your head and start anew. Find a quiet place, close your eyes, and follow these steps:
Start by taking deep breaths from the diaphragm, and focus on where you feel the air entering and leaving the body with each inhalation and exhalation.
6) Drink Alcohol in Moderation
In moderation, alcohol can be good for your heart. The cardioprotective effects of moderate drinking are well-known and have been studied extensively. The benefits of drinking in moderation include less risk of stroke; higher level of good HDL cholesterol; lower risk of heart disease, high blood pressure, and diabetes. But, as with anything else, there are also risks to drinking in moderation: increased risk for breast cancer in women; shorter life expectancy overall.
7) Lower Stress
I encourage you to work on lowering your stress by making time for daily exercise, practicing healthy habits like eating nutritious foods, and laughing every day.
Long-term stress can cause more serious health problems like high blood pressure, depression and anxiety. Seek professional help if you have high levels of stress. The National Alliance on Mental Illness is a nonprofit organization that offers free or low-cost support for people with mental illness, including many online resources.
For my friend who has been struggling with some tough emotions: I want you to know how much we love and care about you, and how we are here for you when the going gets tough. If your stress level is higher than usual and it's negatively impacting your life in any way - whether physically or emotionally - it's time to seek professional help. Consider talking with a counselor at NAMI (National Alliance on Mental Illness) or another mental health care provider near you.
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