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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.
