The holidays have come to an end. The Super Bowl is over. The days are getting longer. No more excuses. During this American Heart month, we encourage you to make healthier choices and to get moving with these 7 tips that will teach you how to improve your cardiovascular health.
- If you are concerned about your weight, take action now. When your weight is in a healthy range, your body more effectively circulates blood, fluid levels are more easily managed, and you are less likely to develop diabetes, heart disease, certain cancers and sleep apnea. Even losing 5 pounds can significantly increase your heart health.
- Studies show that diets including fish high in omega-3 fatty acids like salmon, herring, sardines, and tuna, can reduce the risk of heart disease by a third or more. For those concerned about the mercury content or other contaminants in fish, the Mayo Clinic states that the heart healthy benefits outweigh the possible risks of exposure to toxic elements.
- Decrease your caffeine and alcohol consumption. Too much alcohol, cigarettes or caffeine can increase stress. If you smoke, decide to quit now.
- Exercising as little as 30 minutes a day can reduce your risk of heart disease. Not only will you feel better, lose weight, decease stress and reduce your risk of stroke, but you’ll also improve your mental acuity and memory!
- For each hour of regular exercise you get, you gain about two hours of additional life expectancy.
- Eight hours of sleep each night will not only help you feel more rested and energetic the next day, but it’s good for your heart too.
- We all know that fiber is an important component of digestive health, but did you know that it’s good for the heart t? Studies show that diets high in fiber are associated with lower LDL (“bad”) cholesterol levels, lower blood sugar levels in people with diabetes, lower blood pressure in people with high blood pressure, lower risk of heart disease, lower risk of diabetes, healthier weights and lower rates of obesity.