5 Ways to Love Your Heart During Heart Health Month

1. Move More, Sit Less

During Heart Health Month, commit to moving more—whether it’s a daily walk, a gym session, or simply taking the stairs more often. Every step counts toward a healthier heart.

So, how much exercise do you need to reap the rewards? The American Heart Association (AHA) recommends two and a half hours of physical activity each week, broken into five 30-minute sessions.

Everyday life gets busy, and it can be hard to find the time to exercise. The AHA shared these seven ways to sneak regular exercise into your busy days.

2. Minimize Stress

Stress shows up in many areas of our lives— whether you’re buying your first home, starting a new job, or taking on extra tasks at work, it’s important to know how to manage stress to protect your heart health and overall wellness. Here are some tips to help manage stress:

• Get some exercise
• Try out meditation
• Practice  gratitude
• Learn deep-breathing techniques
• Spend time with loved ones
• Find or revisit a hobby to distract your mind
• Make time for rest (make resting a sustainable practice instead of treating it as a reward or last resort after burning out!)

Eat more:

• Leafy greens
• Vegetables
• Fruits
• Whole grains
• Fat-free or low-fat dairy and dairy alternatives
• High-protein foods like eggs, fish, lean meats, and beans
• Foods with “good fats” (monounsaturated and polyunsaturated fats)
• Avocados
• Vegetable and seed-based oils (Olive, Avocado, Sunflower, etc.)
• Nut/seed butter
• Nuts/seeds
• Tofu

Eat less:

• High sodium foods
• Highly processed foods
• Saturated fats
• Added sugars
• Caffeine

Reading food labels, eating at home more, limiting pre-made meals or ingredients, and other lifestyle changes can help support a heart-healthy diet as well. Check out this article for more on heart-healthy eating, and save these heart-healthy recipes to get started!

Note: Eating heart-healthy foods and being on a cardiac diet are very different. Be sure to discuss any dietary changes with your doctor before making them.

3. Choose Heart-Healthy Foods

The National Heart, Lung, and Blood Institute tells us that heart-healthy eating means limiting foods that negatively impact your heart health and eating more foods that support it (simple concept, right?)

Take Heart Health Month as an opportunity to try new recipes and make dietary choices that love your heart.

4. Prioritize Sleep

Sleep. It’s an essential process that, if uncared for, has a detrimental effect on our mental and physical health. Yet, between 50 and 70 million people suffer from sleep issues in the US each year. Problems with sleep are linked to weight issues, inflammation, diabetes, and increased risk of heart attack and stroke— all dire consequences for something many of us neglect or can’t seem to get quite right. You can improve your sleep regime by:

• Establishing and sticking to a bedtime and morning routine
• Avoiding caffeine and sugar before bed
• Avoiding eating within two hours of bedtime
• Sleeping in a cool, dark, quiet room
• Discussing sleep issues with your doctor

5. Keep Up with Doctor’s Appointments

When it comes to your health, the most important thing you can do is talk to your doctor. Excluding health issues, illnesses, and people on medications that require monitoring, people under the age of 50 should see their doctor every 2-3 years, while people over 50 should go at least once a year.

If you’re experiencing health issues or want to understand your risk of cardiovascular disease, seeking guidance from your primary care physician should be your first step! They can direct you to a cardiologist or other specialist related to your health concerns. Remember, their job is to help you live a happy, healthy life!