'American Heart Month’ - Small Changes For A Stronger Heart
Heart disease plays a role in 1 in 3 deaths in the United States every year. While several key risk factors aren’t controllable, including age and family history, your actions and habits can significantly affect your heart health. And since heart disease typically develops gradually, over the course of many years, prevention is important at every stage of life.
You’re probably already familiar with the importance of staying physically active — the American Heart Association (AHA) recommends at least 150 minutes of moderate-intensity physical activity a week — and smoke-free. Other habits can strengthen your heart, and many of them can easily fit into your day.
*** Here are some daily habits that can help keep you on the path to a heart-healthy lifestyle for years to come.
1. Prioritize Physical Activity
Regular exercise is one of the most effective ways to strengthen your heart and improve cardiovascular health. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Activities like brisk walking, jogging, cycling, swimming, or dancing can get your heart pumping and improve circulation. Find activities you enjoy and make them a regular part of your routine.
2. Eat a Heart-Healthy Diet
Nutrition plays a crucial role in heart health. Focus on eating a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit your intake of processed foods, sugary drinks, and foods high in saturated and trans fats. Incorporate heart-healthy foods like salmon, avocados, nuts, seeds, and leafy greens into your meals to support cardiovascular health.
3. Manage Stress
Chronic stress can take a toll on your heart health. Practice stress-reduction techniques such as deep breathing, meditation, yoga, or mindfulness to promote relaxation and lower stress levels. Engaging in hobbies, spending time with loved ones, and getting enough sleep are also essential for managing stress and supporting heart health.
4. Maintain a Healthy Weight
Being overweight or obese can increase your risk of heart disease and other health problems. Aim to maintain a healthy weight through a combination of regular exercise and a balanced diet. Focus on making small, sustainable changes to your lifestyle, such as portion control, mindful eating, and staying active throughout the day.
5. Get Quality Sleep
Quality sleep is vital for heart health and overall well-being. Aim for 7-9 hours of sleep per night and prioritize establishing a regular sleep schedule. Create a relaxing bedtime routine, avoid caffeine and electronic devices before bed, and create a comfortable sleep environment to promote restful sleep.
6. Quit Smoking
Smoking is a major risk factor for heart disease and other cardiovascular problems. If you smoke, quitting is one of the best things you can do for your heart health. Seek support from friends, family, or a healthcare professional to develop a plan to quit smoking and improve your heart health.
7. Monitor Blood Pressure and Cholesterol
Regularly monitor your blood pressure and cholesterol levels and work with your healthcare provider to keep them within a healthy range. High blood pressure and high cholesterol are significant risk factors for heart disease, but they can often be managed through lifestyle changes, medication, and regular monitoring.
8. Unwind with a hot bath
Warming up with a good soak in the tub isn’t just relaxing, it can also give your heart health a boost. One research study found that people who took a bath almost every day had a lower risk for overall heart health issues and strokes.
The reasoning? In dilating your blood vessels, high temperatures can help lower your blood pressure. Plus, hot baths can relieve stress, another common factor in the development of heart disease.
Make some HEARTwork with us!
Not only is this month of focusing on heart health, but also a month, all about hearts! With Valentines Day landing on the 14th, we've got tons of fabulous heart-themed paintings on the schedule this month!
2/14 'Latte Love' - https://www..../event/737833
2/14 'To The Moon and Back' - https://www..../event/728289
2/17 'Rainy Day Shroom' - https://www..../event/734097
2/17 'Monet's Lily Pond' - https://www..../event/737829
2/17 'Midnight Romance' - https://www..../event/728291
2/18 'Love In The Horizon' - https://www..../event/734081