Important Note: The information provide here is for educational purposes only and is not intended for a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or a qualified healthcare provider with any questions about your health or medical condition.

Heart-Healthy Habits: How to Keep Your Ticker Strong

  • Move More, Sit Less.

Regular physical activity is one of the best ways to strengthen your hear. Aim for at least 150 minutes of moderate exercise per week, such as brisk walking, swimming, or cycling.

Even light activities like gardening, stretching, or short walks throughout the day can add up and reduce the time you spend sitting. Remember, every step counts - so start where you are and build from there.

  • Know Your Numbers

    Understanding your blood pressure, cholesterol, and blood sugar levels is vital for heart health. Work with your healthcare provider to monitor these regularly and take action if you’re outside the healthy range.

  • For most adults, the ideal targets are:

    • Blood pressure: Below 120/80 mmHg

    • Cholesterol Levels: LDL (“bad” cholesterol) below 100 mg/dL and HDL (“good” cholesterol) aboe mg/dL

    • Blood Sugare (Fasting): Between 70-100 mg/dL

Please note: you should talk to your doctor about what these numbers mean for you and create a plan to address any concerns.

Your heart is the engine that powers your body, and keeping it healthy is essential for enjoying a long, active, and fulfilling life. By adopting heart-healthy habits, you can reduce your risk of heart disease, improve you overall well-being, and maintain the stamina needed to embrace life’s opportunities.

Whether you’re looking to protect your heart or improve your cardiovascular health, the good news is that even small changes can make a big difference.

Here are some simple yet powerful steps you can take to keep your ticker strong.

  • Stay Hydrated.

    Proper hydration is critical for maintaining good circulation and heart health. Dehydration can cause your heart to work harder to pump book. Aim for 6-8 glasses of water daily, and adjust based on your activity level or the weather.

    If plain water isn’t your favorite, try herbal teas or infusing your water with fresh fruits for flavor.

  • Eat a Heart-Healthy Diet.

    The foods you eat directly impact your heart health. Limit your intake of processed foods sugary drinks, and high-sodium snacks. Instead, focus on fresh, whole foods that nourish your body and your heart.

    Try incorporating more of these heart-friendly foods into your diet:

    • Fruits and Vegetables: Rich in fiber, vitamins, and antioxidants, these protect your heart from inflammation.

    • Whole Grains: Brown rice, oatmeal, and whole-grain bread are excellent choices from lowering cholesterol.

    • Healthy Fats: Avocados, nuts, seeds, and fatty fish like salmon provide omega-3 fatty acids, which support heart function.

  • Manage Stress

    Chronic stress can take a toll on your hear. Stress increases inflammation in the body, raises blood pressure, and can lead to unhealthy coping mechanisms like overeating or smoking.

    Incorporate stress-relief practices into your routines, such as:

    • Deep breathing exercises

    • Mediation or mindfulness

    • Gentle yoga

    • Spending time outdoors

Remember, even small moments of calm can have a big impact on your heart health.

  • Don’t Skip Sleep

    Your heart needs rest, too! Poor sleep is linked in an increased risk of heart disease, so aim for 709 hours of quality sleep each night. Create a bedtime routine to help your body wind down, and avoid screens and caffeine close to bedtime.

Take Small Steps for Big Results

Your heart work hard for you every day - taking care of it is on e of the best investments you can make in your health. By incorporating even one or two of these heart-healthy habits into your daily routine, you’ll be on your way to stronger heart health and greater energy for the moment that matter most.