At a glance
• Get Moving with Daily Exercise Like Walking or Yoga |
Quick quiz: What's the hardest-working muscle in your body?
If you guessed the heart, you're absolutely right!
This incredible organ beats around 100,000 times a day, pumping blood and oxygen to every cell in your body. But in our busy lives, it's easy to take our hearts for granted. That's why it's so important to make heart-healthy habits a regular part of our routines – not just during Heart Health Awareness Month, but every day of the year.
Some of the most effective ways to boost your cardiovascular wellness are also the simplest. Let's dive into three ways to give your heart the love and care it deserves.
1. Get Movin’ Every Day
One of the best things you can do for your heart is to get moving.
The American Heart Association (AHA) recommends at least 150 minutes of moderate-intensity aerobic exercise per week. In other words, physical activity that gets your heart, lungs, and large muscle groups working hard. That breaks down to just 30 minutes a day, 5 days a week.
Walking is a great way to get started. It's low-impact, easy to do anywhere, and fantastic for your health. Regular walking can help improve circulation, lower blood pressure, assist with weight control, and more.
If walking isn't your thing, try other heart-healthy activities like biking, swimming, dancing, or yoga.
Yoga, in particular, is known for its stress-reducing benefits, which can be great for your heart. The key is to find an activity you enjoy and stick with it.
Remember, any movement is better than none!
2. Choose Heart-Healthy Foods and Supplements
What you eat plays a big role in your heart's health. Focus on foods that are high in fiber, healthy fats, and antioxidants.
Some heart-healthy superstars include:
- Fatty fish including salmon, which is packed with Omega-3s
- Leafy greens such as spinach and kale for fiber and nutrients
- Berries, especially blueberries, for antioxidants
- Whole grains for fiber and sustained energy
- Nuts and seeds for healthy fats and plant-based protein
In addition to a heart-healthy diet, certain vitamins and supplements can provide extra support for your cardiovascular system, including Omega-3 fatty acids, Coenzyme Q10, Magnesium, Vitamin K2, and even Garlic supplements.
As always, check with your healthcare provider before starting any new supplement regimen.
3. Prioritize Stress Management and Sleep
Stress and lack of sleep can take a serious toll on your heart.
When you're stressed, your body releases cortisol, which can lead to high blood pressure and other heart-related issues. Lack of sleep can also contribute to stress and make it harder for your body to function properly.
To give your heart a break, make stress management and good sleep habits a priority. Aim for at least 7 hours of quality sleep each night. Create a relaxing bedtime routine, avoid screens before bed, and keep your bedroom cool and comfortable.
For stress, find healthy coping mechanisms that work for you. That might be meditation, deep breathing, journaling, or spending time in nature.
The Heart of The Matter
Loving your heart is one of the best things you can do for your overall health and well-being. By focusing on small changes—like staying active, eating well, and managing stress—you're giving yourself the gift of a stronger, healthier heart.
References
https://my.clevelandclinic.org/health/articles/22187-cortisol
https://www.cdc.gov/mental-health/living-with/index.html
https://www.health.harvard.edu/heart-health/heart-healthy-foods-what-to-eat-and-what-to-avoid
https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
https://www.sleepfoundation.org/sleep-deprivation/how-sleep-deprivation-affects-your-heart