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Nutrition & Fitness Tips

3 Easy Ways to Promote Heart Health

3 Easy Ways to Promote Heart Health

Heart disease is the #1 cause of death in the United States and many other parts of the world. According to the CDC, almost 28 million adults are diagnosed with heart disease each year.

Want to avoid becoming part of this harrowing statistic? Start taking steps now to take care of your heart. You don’t have to make major changes. Small adjustments in your daily routine can add up to real health benefits. Try these three easy methods to promote cardiovascular health.

#1 - Get Active

If you don’t do any exercise at all, it’s time to start. Your goal should be to lose weight and build lean muscle. But even something as simple as walking 10 minutes each day can make a big difference. Why?

Life is becoming more and more sedentary. It can be hard to find time and opportunity to get active. But don’t underestimate the power of even a little bit of physical activity - including short walks.

Does your job leave you sitting all day? Make an effort to get up and stretch once every hour. Even this minimal physical movement will make a difference.

After reviewing several observational studies, “researchers have found that in those who sat the most, there was an associated 147% increase in cardiovascular events and a 90% increase in death caused by those events.”

Here are a few easy ways to fight the trend toward a sedentary lifestyle: 

  • Park a bit farther from the office.
  • Take the stairs instead of the elevator.
  • Get a standing desk.
  • Take a walk on your lunch break.

Already doing well in this regard? Great. Stay active. Include aerobic activities that exercise your heart and keep it working hard. Brisk walking, running, cycling, rowing, and swimming are all excellent options.

#2 - Get More Sleep

Do you struggle to get at least 7 hours of sleep each night? Make this a priority if you want to promote heart health.

The Cleveland Clinic reports that “researchers believe sleeping too little causes disruptions in underlying health conditions and biological processes, including blood pressure and inflammation.”

Want to get to sleep earlier and enjoy a better quality of sleep? Use these tips:

  • Turn off all screens 30 minutes before bed.
  • Avoid caffeine, especially in the afternoon and evening.
  • Don’t eat large meals within 1 hour of bedtime.
  • Sleep in a dark, cool room. 

#3 - Eat Better

This is a big one. The combination of a sedentary lifestyle and a poor diet is a recipe for cardiovascular disaster.

No time to eat right? Think the changes you’ll have to make are too difficult? Stay positive. Make these small changes to start improving your health now.

  • Eat more vegetables. There are easy ways to do this, like adding a simple salad to your dinner, snacking on fresh veggies, and adding vegetables to smoothies.
  • Eat healthy fats. Trade out deep fried trans fats for monounsaturated fats. Think coconut, avocado, and nuts.
  • Eat more protein. Excessive carbohydrate intake leads to weight gain and other risk factors for cardiovascular health. Reduce your carbs and eat more protein instead.
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Promoting Heart Health Is Easy

You don’t have to totally change your lifestyle in order to take better care of your heart. Use these tips to make healthy adjustments. You will be able to enjoy the benefits - a long, healthy life.

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