Daily Habits for a Healthy Heart

It’s American Heart Month so let’s pay extra attention to that wonderful organ that works around the clock to pump blood to every single part of your incredible body. Let’s get real for a moment. Did you know that Heart Disease is the number one cause of death in the U.S. and that stroke is the number five cause of death in the U.S.? Together those account for nearly 30% of all deaths in the U.S. According to the American Heart Association, about 48% of adults in the U.S. have some form of cardiovascular disease. These alarming statistics are important to note no matter what age you are. Typically we don’t even think about heart health until we get a red flag from our doctor or something much worse happens. However, the risk of heart disease and stroke is cumulative which means our lifestyle factors play a huge role. Basically, our daily habits determine the health of our heart (and these habits can start at a young age). That said, if we can incorporate heart-healthy habits into our life, we can greatly reduce the risk of cardiovascular disease or other heart-related issues.

Here are some daily habits that support a healthy heart:

Prioritize Working Out

In general, being active can help you burn calories, lose weight, increase muscle tone, have a better attitude, and improve your cardiovascular health. Being able to push yourself in a workout and know what you are capable of doing will also help you notice symptoms of heart disease if any that may be alarming. For example, if all of the sudden you are not able to keep up with a workout that you normally do then that may be a red flag to check in with your doctor.

Walk as much as possible

If you are able to, walk everywhere. Even if you have to drive to get from place to place, try parking far away so you have to get some walking to get there. Instead of taking the elevator or escalator, take the stairs. On your lunch break, get up and take a walk around the block. Create a daily steps goal and make an effort to walk more. Walking is not only great for your heart, it’s also great for your metabolism, mobility, brain health, and mood.

Stand up & Sit Less

I remember hearing someone saying that sitting is the new smoking. Sitting for too long, like 6 to 8 hours a day, is linked to an increased risk of truncal obesity, hypertension, higher blood sugar, higher cholesterol level, and metabolic syndrome. This makes sense since less energy expenditure means an increase in storage of energy in the form of fat. If you sit at a desk for work, invest in a standing desk or cycling desk. You can also try scheduling a break every hour and get up and walk around. Also try to incorporate activities in your day that require you to stand or move.

Drink more water

I talk about H2O a lot because it really is so important for your health. Staying well hydrated boosts your metabolism, can help you lose weight, improve digestion, have clearer skin, and think clearer. When you are thirsty, you may confuse that for hunger causing you to eat more so make sure you are drinking that water.

More home made meals

When you prepare your own meals, you get to control exactly what goes in your food. Most packaged and processed foods are loaded with sodium, sugars, preservatives, and unhealthy saturated or trans fats. Fill your diet with the colors of the rainbow. Fruits and vegetables are loaded with vitamins, minerals, phytonutritients, fiber and heart-healthy antioxidants. Opt for healthy monounsaturated fats like avocado, olive oil and/or nuts.

Prioritize SleeP

Sleep is right up there with nutrition and exercise as a huge contributor to your health. Good quality sleep is also important for cardiac health. Studies show that when you sleep poorly, you tend to eat more the next day. This makes sense because your body is looking for energy usually in the form of extra food (often quick and easy processed food) since we are so tired. Set a bed time and try to get to bed earlier so you can get 7-8 hours of restful sleep.

I’m all about healthy habits and I know that it can be hard to create new healthy habits that stick. If you are interested in getting support and coaching from a Board Certified Coach, I would love to help you in building new sustainable healthy habits. Do not hesitate to reach out. I love what I do and if I am able to help you on a deeper level, I would be even happier. Here’s to you incorporating these heart healthy daily habits.

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