Five things to do to improve your heart health.

February is American heart health month, but our focus on heart health does not have to be just only for one month so let’s resolve today to focus on heart health all year round. Valentine’s day is just around the corner, and even if you don’t have a special someone to share your heart with, it’s the perfect time to start loving your heart and put in an extra effort to keep it healthy.

 This topic is for everyone, no matter what age group you fall in, because research shows it is never too early to protect your heart. Several lifestyle habits and metabolic syndromes like high blood pressure, diabetes, high waist to hip ratio, increased visceral fat can lead to cardiovascular problems and increase the chances of a heart attack. According to the U.S. Centers for Disease Control and Prevention, these problems are being seen very frequently from a young age. Healthy lifestyle choices like mindful nutrition, mindful movement, and exercise can help protect your heart right from a young age.

Here are a few tips to keep your heart healthy:

Tip # 1 – Exercise:

 Ideally, a person should exercise thirty to forty-five minutes of exercise per day, five times a week, including cardiorespiratory endurance and strength training. Cardiorespiratory endurance will improve oxygen uptake in the lungs and heart, making them stronger, and strength training protects bone and muscle mass. Any activity which raises your heart rate into the range of 60% to 85% of your maximum heart rate (MHR) for at least 15 to 20 minutes of workout time and ideally for 35 to 45 minutes would be considered as exercise. At the same time, be very mindful and listen to your body. If you experience fatigue or breathlessness, reevaluate your exercise regime. I would also recommend that you talk to your doctor and take their consent before starting a vigorous exercise program.

Tip #2: Don’t smoke:

 Tobacco use is a top preventable cause of death. Smoking damages blood vessels, which can lead to heart disease. As per the survey and research conducted by The National Institute on Alcohol Abuse and Alcoholism (NIAAA) in 2001-2002, approximately 46 million adults used both alcohol and tobacco, and about 6.2 million adults reported both Alcohol use disorders (AUD) and nicotine dependence. Codependence on smoking and alcohol puts people at high risk for tobacco-related complications, including multiple cancers, lung disease, and heart disease (e.g., cardiovascular disease). So do your heart a favor and stop being a chimney.

Tip #3: Eat your fruits and vegetables:

Plants contain thousands of natural chemicals that help them flourish and thrive against infections and harmful environmental factors. These life-enhancing organic compounds are called phytonutrients. Phytonutrients are found in nuts, whole grains, fruits, and vegetables. When consumed correctly, they provide optimal joint, eye, heart, bone, immune, and brain health.  To increase phytonutrients in your diet, eat fruits and vegetables of all colors. The World Health Organization recommends adults consume five to nine servings of fruits and vegetables each day, and we all know that most adults fall far short of this goal. A good rule of thumb is to ensure half your plate is filled with them at each meal. Nourish your body with a wholesome plant-based diet, including whole grains, nuts, beans, legumes, peas, lentils, leafy green vegetables, and fruits. You are what you eat. The food you eat can either nourish you, or it can put money in your doctor’s pocket. Choose wisely.

Tip #4: Consume Omega-3s:

 Omega-3s are essential for supporting healthy blood flow and help support normal blood pressure. They occur naturally in fatty fish like salmon and sardines and many seeds and nuts. These have several benefits, including lowering blood triglyceride levels. High triglyceride levels can increase the chances of heart disease and stroke.

Tip #5: Say no to foods high in salt, sugar, and saturated fats:

Overconsumption of sugar, salt, and saturated fats can lead to an increased risk of heart disease. High-sugar diets can increase inflammation and blood sugar levels. This, in turn, increases the risk of heart disease. Eating too much salt can increase your blood pressure levels, which will increase the risk of heart disease. Simple substitutions like fresh-chopped herbs or spices can add great flavor to your food and eliminate the need for sauces or dressings that are high in salt, sugar, and fat. Adding garlic to your food can enhance the flavor and has a great benefit as garlic is a friend of your heart health!

Tip #6: Supplements and herbs:

 Consider supplementing your diet with supplements like CoQ10, Omega-3 fatty acids, Turmeric, Garlic, and B vitamins, as they can help you combat chronic inflammation and protect your heart. My upcoming book, 12 steps to optimal well-being, has more tips about staying healthy and adding more zest to your days. I also teach a course in 12 steps to optimal well-being to help you enhance the quality of your life.