8 Simple Changes That Can Strengthen Your Heart
Your heart works hard all the time to keep you going. It’s like a machine that’s always on — and needs daily maintenance to function well. Small habits can go a long way toward keeping your heart strong and working at its best.
Here are 8 heart-strengthening habits to consider adding to your routine
Move a little more: When it comes to physical activity, more is better. Even short bursts of activity can improve your heart health. Try starting with a brisk 10-minute walk each day and gradually make your walk longer or add more movement to other parts of your day.
Eat more fruits and veggies: Nutrition guidance can get complicated and make healthy eating difficult. Simplify your diet by prioritizing fruits and veggies, which are full of heart-healthy nutrients like potassium and fiber. One simple change you can feel confident in is to include a fruit or veggie in every meal.
Cut back on salt: Choosing to cook at home instead of ordering out whenever possible can help you avoid overdoing the salt. Too much sodium can contribute to high blood pressure. When you cook your own food, you can add flavor with herbs or spices instead of salt.
Avoid beverages with added sugar: Drinking water is the best way to stay hydrated, but if you include flavored beverages, just be sure to check the label for “added sugar.” Staying hydrated (without the sugar) can help your heart function better and supports weight management.
Sit less: In addition to moving more, sitting less is an important habit for keeping your heart healthy. Sitting for long periods of time can increase your risk of heart disease. Simply standing up for a quick stretch or to refill your water bottle more often can help you avoid the negative effects that can come with sitting for too long.
Don’t neglect your emotional health: Stay social, practice gratitude, and find purpose to protect your emotional wellbeing. Taking care of your emotional health with habits that help you bring a positive outlook to your daily life can affect your heart and physical health.
Snack carefully: It can be hard to avoid overeating less-healthy snacks. Keep heart-healthy options like nuts, seeds, or fresh fruit easy to grab and try limiting your access to chips and sweets. Planning for hungry moments can help you make smarter choices.
Stick to your care plan: Keeping up with regular healthcare appointments, prescribed medications, and vaccines is another essential part of staying on top of your health.
Take any of these heart-healthy changes and make them work for you. Always talk to your doctor when making changes to your health routines and habits. Try one or two changes to start, and gradually add more. Your heart will thank you!