Small modifications in our daily lives can produce large results. Making choices that focus on heart health daily can increase our longevity and improve our quality of life. Each step towards a healthier heart is a step toward a happier future. Here are 7 strategies you can use today to live a heart-healthy life.
1. Health History
Learn about your heart health and history. Visiting a doctor regularly is important, but it is extra important if you haven’t had a check-up in a while or if you lead a sedentary life. Though most people can begin a mild walking program without consulting a doctor, it is always a good idea to seek the advice of a professional before starting anything rigorous.
2. Get Moving
Move frequently throughout the day. The American Heart Association recommends a minimum of 150 minutes of exercise per week. That equals 30 minutes of exercise 5 days per week. The Centers for Disease Control also recommend at least 2 days of strength training per week. In addition to intentional exercise, doctors recommend that we sit less and move more. If you have a sedentary job where you’re stuck at a desk or computer all day, consider a standing desk to get up on your feet. Standing helps lower our blood sugar levels, lowers risk of heart disease, and diminishes our stress and fatigue.
3. Don’t Smoke.
If you already smoke or vape, stop. If you don’t, try to limit your exposure to second-hand smoke. Cigarette smoke raises our triglycerides and lowers our good HDL-cholesterol, narrows and thickens blood vessels, increases the buildup of plaque in them, damages cells that line vessels, and makes the blood sticky and more likely to clot. Smoking is a major contributor to heart disease in America.
4. Dental Health
Brush and floss your teeth regularly. Poor oral hygiene leads to a buildup of bacteria in the blood, which leads to inflammation that can damage the heart. Inflammation increases the risk of irregular heartbeat and heart failure.
5. Eat Healthy Foods
Eating plenty of fruits and vegetables helps ensure that your body has the vitamins and minerals it needs to stay healthy. Many fruits and vegetables have Vitamin C and beta carotene, which are antioxidants that help reduce inflammation. Whole grains contain fiber that helps reduce your cholesterol and prevent heart disease and Type-2 diabetes. Lean meats and fish are better choices than fatter cuts of meat.
6. Reduce Your Stress
Finding healthy ways to reduce your stress level will help improve your heart health. Stress can increase your blood pressure and put you at risk for heart attack or stroke. It can also lead you to engage in other unhealthy behaviors such as smoking, excessive alcohol consumption, and binge eating. Yoga, exercise, meditation, and any other activities you enjoy can help reduce your stress.
7. Eat or Drink Superberries
Add Superberries Aronia berry products to your daily life. Because of their high levels of antioxidants, vitamins, and essential minerals, Aronia berries can help improve heart health by decreasing triglycerides, LDL (bad) cholesterol, total cholesterol, and blood pressure.
It is never too late to start caring for your heart. Adding Superberries Aronia berry products to your daily diet is an easy and delicious first step.