The heart is a muscular organ that pumps oxygenated blood to the rest of the body. The average heart is about the size of an adult fist, and it will beat approximately 115,000 times per day, pumping around 2,000 gallons of blood daily. Needless to say, it’s a vital organ that’s essential to our health.
A healthy lifestyle is the cornerstone of cardiovascular disease prevention. Luckily, there are simple things you can do to take the steps to a healthier heart. Here are five steps for better heart health:
- Get Active – Regular physical activity is key in prevention of heart disease. Aim for at least 150 minutes of moderate exercise each week. This could be anything you enjoy doing, from walking in the park, playing tennis with a friend, or swimming. If you are new to exercise, take it slow, and consider consulting a physician before starting a routine.
- Get Some Rest – Sleep is the body’s opportunity to heal and repair. Ongoing and prolonged sleep deficiency is linked to an increased risk for heart disease. The optimum amount of sleep is generally 7 to 8 hours each night. Practice healthy sleep habits – go to bed and wake at the same times each day, sleep in a dark room, and limit screen time prior to going to bed.
- Enjoy Dark Chocolate and Wine – In moderation, of course. Both dark chocolate and red wine have antioxidants that have been shown to increase good cholesterol, lower bad cholesterol, and even improve blood clotting function. The American Heart Association recommends less than or equal to 1-2 drinks (12 ounces) per day for men, and 1 drink (12 ounces) per day for women. For dark chocolate, try to stick to 1-2 ounces or less per day.
- Take Time to Unwind – Our reactions to stress cause physical changes in the body. Although stress is a normal response, long-term stress can have negative impacts on the body, like anxiety, depression, and heart disease. Carve time out to unwind each day. Read a book, take a bath, practice meditation or stretching, or enjoy nature.
- Act Kindly – Random Acts of Kindness Day is Friday, February 17th. The mission of this day is to help make kindness the norm. Spreading kindness has a positive impact on others, as well as on the person doing the kind act. This can also be great for our heart, on more of a spiritual level. Throughout the month (it doesn’t just have to be the day!), think of simple ways to spread kindness. Ideas might include: Smile at a stranger, hold the door open for someone, say “hello” to someone new, or pay it forward to someone behind you in line. Even the smallest act can have a big impact!
Resources:
https://www.ucihealth.org/blog/2017/02/how-to-strengthen-heart
https://www.healthy-heart.org/keep-your-heart-healthy/keeping-healthy-habits/