Introduction
To keep your heart in tip-top shape, get that ticker pumping with regular exercise. Even light activity a few times a week can make a big difference.
Start by walking for 30 minutes a day, 3-4 times a week. Walking is easy on the joints but provides great cardiovascular benefits. If that’s too much, walk for 10-15 minutes a couple times a day. Every little bit helps!
For more intense exercise, try jogging, biking or swimming. Aim for 20-30 minutes of aerobic exercise at least 3 times a week. Get your heart rate up and break a sweat.
Strength or resistance training is also important for your heart. Do exercises like pushups, squats, lunges or weight training 2 times a week. Start light and build up as your endurance improves.
Don’t have time for a full workout? Squeeze in activity whenever you can. Take the stairs instead of elevators. Do jumping jacks during commercial breaks. Go for a quick walk on your breaks at work. Park farther away and walk. All these little bursts of activity add up!
Following an exercise plan for just 30 minutes a day a few times a week can have huge benefits for your heart and overall health. Get started today and your heart will thank you for years to come!
Heart Healthy Foods to Eat Every Day
To keep your heart healthy every day, focus on eating the right foods. Some of the best options are:
Fatty fish like salmon, tuna, and mackerel are full of omega-3 fatty acids which lower inflammation and reduce the risk of heart disease. Aim for 8 ounces of fish per week.
Oatmeal contains soluble fiber that can help lower cholesterol levels. Top your bowl with fruit for extra nutrition and natural sweetness.
Nuts are brimming with healthy fats, protein, and fiber. Just 1 ounce a day—about a handful—can help lower heart disease risks. Almonds, walnuts, and pecans are especially heart-healthy.
Berries are loaded with antioxidants that give your heart health a boost. Enjoy a cup of mixed berries for breakfast or as a snack. Blueberries and strawberries are two of the best options.
Beans and lentils are high in fiber, B vitamins, and minerals. They help lower cholesterol and control blood sugar levels. Add them to salads, soups, and stews or enjoy hummus and veggie dippers.
Dark leafy greens like kale, spinach, collard greens, and Swiss chard contain vitamins K, A and C which are important for heart health. Aim for 1 to 2 cups per week.
By focusing on these nutritious foods every day, you’ll be well on your way to better heart health and a lifetime of wellbeing. Small changes can make a big difference, so pick a few heart-healthy options to start and build from there. Your heart will thank you!
Tips for Managing High Blood Pressure and High Cholesterol
To keep your heart healthy and blood pressure/cholesterol in check each day, follow these tips:
•Reduce sodium in your diet. Cut back on salty and processed foods which are loaded with sodium. Aim for less than 2300 mg per day. Instead, flavor your food with herbs, spices, lemon or lime juice.
•Eat a balanced diet. Focus on fruits and vegetables, whole grains, lean proteins. Limit red meat, full-fat dairy, and sweets. A heart-healthy plate should be 1/2 fruits and vegetables, 1/4 whole grains, and 1/4 lean protein.
•Exercise regularly. Aim for at least 30 minutes of moderate exercise most days of the week. Walking, biking, strength training are all great options. Exercise lowers blood pressure and cholesterol, reduces stress, and keeps your weight in check.
•Limit alcohol. For women, limit to 1 drink per day, for men limit to 2 per day. Too much alcohol can raise blood pressure and triglyceride levels.
•Quit smoking. Smoking damages your blood vessels, raises blood pressure, and lowers good cholesterol. Quitting will have major and immediate health benefits. Talk to your doctor about ways to quit.
•Manage your weight. Losing excess pounds can help lower your blood pressure and cholesterol. Aim for losing 1-2 pounds per week by cutting about 500 calories from your diet each day.
•Reduce stress. Try relaxation techniques like yoga, meditation, mindfulness, or deep breathing. Too much stress can raise your blood pressure. Take time each day to unwind and de-stress.
•See your doctor regularly. Get your blood pressure and cholesterol checked and monitored. Take any medications as prescribed to help manage high blood pressure or high cholesterol. Follow up with your doctor as recommended.
READ ALSO- How To Make Your Cat Healthy
Conclusion
Making healthy lifestyle changes and following your doctor’s recommendations can help lower your blood pressure and cholesterol for the long run. Stick with it and stay committed to your heart health every single day.