Cardiovascular disease is the world’s leading cause of death, and it claims the lives of nearly 18 million people every year. Crazy, right? But it doesn’t have to be this way. By making some simple lifestyle changes we can reduce our risk of heart disease, improve quality of life and increase life expectancy. So, in the spirit of World Heart Day on September 29th, we want to provide you with three simple ways to better your heart health to live (and love!) longer.
Get your heart pumping!
Exercise is a sure way to improve your heart health and overall wellness. A variety of exercise is best. Cardio and resistance training are the most important for heart health, but flexibility training should definitely be part of the equation too! It benefits your musculoskeletal health, which helps you maintain effective cardio and resistance training.
How to exercise:
Go running – Running is an effective way to improve blood pressure
Lift weights - 1 hour of weightlifting per week can reduce risk of heart attack
Do yoga – Yoga can help lower bad cholesterol
Quick tip: Put on your favourite song, (right now!), and dance like no one’s watching to get your heart pumping!
Keep stress levels in check!
Stress is a natural part of life. It shows up in situations like when we think we’ve lost our wallet, missed a deadline or aren’t getting enough sleep. However, stress over a long period of time, with no time for recovery is very bad for our health and can increase risk factors for heart disease. That’s one of the reasons why it’s so important to keep our stress levels in check!
How to de-stress:
1. Laugh - Laughter helps lower stress hormones
2. Breathe - Deep breathing slows the heart rate
3. Sit in silence – Releases tension and helps us relax
Quick tip: Close your eyes and shut down devices for a 5-minute stress detox.
Eat a balanced diet!
A balanced diet is key to keep our hearts healthy and reduce the risk of high blood pressure and heart disease. Our diet should include fresh antioxidant-rich fruits and vegetables, healthy fats, lean protein and dietary fibre. Opting for some heart-healthy snacks are a good way to add health benefits with minimum effort.
What to eat:
1. Berries – berries are full of antioxidants that boost resilience against heart disease
2. Nuts – Contain healthy fats that lower bad cholesterol (a handful a day is enough!)
3. Beet juice – Full of nitrates that improve blood flow
Quick tip: Supplement with Wellness Omega 3 that contains the heart healthy essential polyunsaturated fatty acids (EPA) and DHA. Your heart will thank you!
So you see, prioritising our heart health doesn’t have to be difficult! Integrating these easy steps into our daily lives can work wonders for our hearts and help us live longer, healthier lives. Are you in?
