Heart-healthy living

Let’s talk about your heart. According to Better Health Channel, the role of the physical heart is to pump blood throughout your entire body, delivering oxygen and nutrients to organs and tissues. Your heart keeps you alive. Now, that’s a big job. Heart disease is still the leading cause of death for adults. One person dies every 33 seconds from it. What are we doing about it? Heart disease is largely preventable with a healthy diet and lifestyle. Have you heard the saying “genetics loads the gun, lifestyle pulls the trigger”? We all have disease and illness that “runs in the family”. However, that is no longer an excuse to accept the same fate. We now know that we actually have much control over our future health. There are no guarantees, but for the sake of yourself and your family, wouldn’t you want to do everything you possibly can to live a long and healthy life? There are many things you can do to care for your heart both physically and emotionally. Here are a few ideas you can start implementing today. 

Physical health: Diet and exercise are going to be the most important things to focus on here. Cut out the ultra processed junk and incorporate heart healthy food instead such as dark chocolate, green tea, lots of fresh vegetables and fruit, healthy fats like avocado, lean protein. Get your heart rate up for at least 30 minutes a day by biking or taking a brisk walk - this makes your heart stronger, raises good cholesterol and lowers the bad reducing your risk of heart related diseases. Get good sleep! Sleep is so important to our overall health and quality matters. Whenever I hear someone say oh I only need 5 hours of sleep.. all I can think is no you don’t. The research is there and as adults it’s important to aim for at least 7-9 hours each night. Sleep is when your body is repairing and rejuvenating, decreasing inflammation and reducing your risk of heart attack. If you’re not sleeping well, it might be time to evaluate your evening routine. And lastly, don’t forget to… floss. Yes, oral health impacts your heart health (and many other areas of the body). Bacteria from the mouth can spread, increasing inflammation. So, take good care of your teeth and gums. Get regular cleanings and use a more natural or non toxic toothpaste.  

Emotional health: You can’t pour from an empty cup. It is true. So, what fills your cup? What types of activities are calming to you? What brings you joy? Show yourself love and care- Read more about that here! It’s more than a bubble bath and face mask. Stress management is vital for heart health. Stress can cause an increase in heart rate and blood pressure which increases your risk for heart attacks and heart failure. Stress can also lead to unhealthy coping mechanisms if not managed properly- such as smoking, excessive drinking, overeating. These not only cause heart problems, but also additional problems throughout your body. So, find the stress management tools that work for you and your health - talk with a friend or coach, walk in nature, pray or meditate, breathing exercises, sufficient sleep, and set boundaries. Read more about stress here. Attitude is also very important when it comes to your heart health. Keeping a positive attitude and remaining hopeful in uncertain times will have the best impact on your overall health. Pay attention to how you speak to and about yourself. Practice gratitude - write down at least three things you’re grateful for each day. Start a daily journal. If you need prompts -download my free guide here! How will you take care of your heart today? -CS