Tips for Keeping a Happy and Healthy Heart

Your heart is one of the most important organs in your body. Keeping a healthy heart will in-turn keep your body more healthy and energetic. Here are some ways you can do good for your heart.

Changing Diet
Limit the processed foods as well as sugary foods and drinks that you consume daily. Eat more produce, whole grains, and low-fat dairy products. You should also try to cut back on saturated fats like those found in red meats. When eating out, instead of a burger, have a chicken or fish sandwich instead. It is still ok to eat the things we just recommended cutting back on, but moderation is key.

Move More
Even a little extra movement every day can be beneficial to your heart. Try to add a minimum of 150 minutes of exercise per week. If you primarily sit at a desk all day, make sure to get up and walk around once or twice an hour even if all you are doing is walking around the office and back. When you go somewhere, park near the back of the lot to get in extra steps. When the weather is nice, take some time at least once a day and go for a walk even if it is just down the street and back. The little things add up.

Get Better Sleep
Work towards getting a better night’s sleep of seven to nine hours every night to feel well-rested. Sleep helps the body feel rejuvenated and reduces stress on the heart. Some things you can do to get more sleep at night include disconnecting from all electronic screens at least 30 minutes before bed, making a sleep schedule and sticking to it, cutting caffeine and sugar especially before bed, and more. For more information on getting better sleep at night, check out our blog on the subject.

Manage Blood Pressure
Some people cope with stress in ways that negatively impact their health like binge-eating, smoking, and drinking. These can lead to higher blood pressure which puts extra strain on your heart and can lead to heart disease. When stressed, take some time to breathe deep and relax. Do something you enjoy that relaxes you like reading, watching a movie, yoga, etc. Talk to your doctor if your blood pressure is at unhealthy levels and needs to be addressed.

Quit Smoking
If you smoke, quitting can do wonders for your heart’s health as well as the hearts of those around you. Close to one-third of coronary heart disease deaths come from smoking and second-hand smoke inhalation. If you need help quitting there are a lot of programs available that can help. Quitting can be a struggle, but your heart will thank you for the hard work you put into it.