February is National Heart Health Month. The heart is an incredibly hard-working machine, beating more than 100,000 times per day. The heart pumps 2,000 gallons of blood through 60,000 miles of blood vessels in just 24 hours. Because of this it is incredibly important to exercise and develop good habits to support heart health.
1. Adopt a diet with low amounts of salt and saturated fats
Unsaturated fats are great for heart health so it is important to include them in your diet. Fish, avocados, olive oil, and nuts are all rich in nutrients, which will help to support your heart health. Saturated fats include red meats, so it is important to limit your intake. Increasing your daily intake of fruits and vegetables also has great benefits. Cut out the salt!
2. Exercise regularly
Aim for at least 30 minutes of physical activity each day. Getting up from your desk and walking around or going up and down the stairs is a great habit to start to get your heart moving during the day.
3. Get enough sleep
Adults need between 7 and 9 hours of sleep each night. Try to get to sleep earlier, even if you start with going to bed just a few minutes earlier each night.
4. Quit Smoking
Whether you are an occasional or frequent smoker, quitting decreases your risk for heart disease, stroke, as well as a number of other health issues. Join together with your family or a friend and quit the habit together. Start with decreasing your daily intake a little at a time if you need to.
5. Reduce stress
Increased stress increases your risk for heart disease as it affects blood pressure and cholesterol levels. Balance your work and home life, take time to relax, and take deep breaths when you feel overwhelmed. Constant stress can cause strains on your heart. Find ways to handle the situations in your life that cause you stress.
As we start off Heart Health Month, take these habits into consideration and schedule a visit with your doctor to talk about your heart health.
Encourage your family, friends, & co-workers to practice good heart habits, too!
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