Keep Your Heart Healthy with These Tips

One way to express love is by taking care of something. So when we're talking about self love today, we are shining the spotlight on the organ that keeps us alive—the heart. It's easy to forget about the heart because it beats so quietly in our bodies. But, the heart is literally the center of everything we dol! It keeps all your other organs working by pumping nutrients and oxygen throughout the body. In this blog post, we are covering simple lifestyle changes that can make a big impact on your cardiovascular well-being.

Get Regular Exercise

Engaging in physical activity consistently offers a wide range of benefits for your heart. Regular exercise strengthens the heart muscle, improves blood circulation, and helps regulate blood pressure. Exercise also helps with weight management. This reduces risk factors associated with heart disease, such as obesity and diabetes. There is a misconception that cardio is the best form of exercise for heart health. However, all forms of exercise offer some benefits for the heart. The key is doing it consistently. Whether it’s strength training, HIIT, hiking, yoga or dancing, find a form of movement that you enjoy and will do regularly. 

Eat A Heart-Healthy Diet

Your diet is equally as important as exercise when it comes to keeping your heart healthy. Here are some basic guidelines for eating a heart-healthy diet:

• Eat a variety of colourful fruits and vegetables. Aim for at least 3 different vegetables at each meal. Colourful fruits and vegetables are rich in antioxidants that will protect your heart from cellular damage.
• Consume heart-healthy fats. This includes olive oil, oily fish (salmon, sardines, mackerel), avocados, nuts and seeds. 
• Prioritize lean sources of protein. This will ensure that you are consuming more protein while limiting your intake of saturated fat. Good options include chicken breast, lean ground beef, shrimp, tofu, tempeh, eggs, beans and legumes.
• Minimize your intake of processed foods. These foods are often high in sodium, sugar, and unhealthy trans fats — all of which can have negative effects on heart health. 

Manage Stress

Stress, if left unchecked, can significantly impact your heart. Chronic or ongoing stress can lead to high blood pressure, increased heart rate, and inflammation. All of these conditions can contribute to the development of heart disease. Stress can also increase the likelihood of engaging in unhealthy behaviours like overeating, smoking, or being sedentary habits, further increasing the risk of heart disease. Try to manage your stress as best as you can. Here are some stress management techniques that you can try:

• Practicing mindfulness/meditation for 10-20 minutes daily.

• Doing something that makes you happy every day.
• Connecting with loved ones.
• Engaging in hobbies.
• Prioritizing commitments that are important and learning to say no.
• If necessary, seek professional support
  

Prioritize Sleep

Adequate and quality sleep plays an important role in keeping your heart healthy. During the restorative phases of sleep, your body undergoes crucial processes that keep your heart healthy. A consistent sleep routine regulates blood pressure, stress hormones, and inflammation, all of which are important for heart health. If you want to optimize your sleep, read this blog post.

Know Your Numbers

In addition to lifestyle and dietary approaches, it is important to schedule regular check-ups with your healthcare provider. This provides an opportunity to monitor key indicators of your cardiovascular health such as blood pressure, cholesterol levels, and blood sugar, allowing for early detection of potential issues. Understanding your numbers will also allow you to take proactive steps and preventive measures to maintain a healthy heart. 

Whether you're celebrating with a romantic partner, or friends, or enjoying some solo time this Valentine’s Day, make your heart health a priority. Adopt these heart-healthy habits and focus on the most important relationship of all—the one with yourself. After all, a happy and healthy heart is the greatest gift you can give to yourself and your loved ones!

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