The year is still young, and one of the best investments you can make is keeping your heart healthy. From nutrition choices to the neighborhood you live in, there’s much to keep your heart a little weary too early. The good part is you can incorporate highly effective practices into your daily routine without making major adjustments. Learn four heart-healthy habits to keep your heart pumping properly into your senior adult age.
1: Do a 10-Minute Cardio-Blast Daily
Dr Ian Weisberg, a renowned cardiovascular expert, says intense exercise will benefit your body and mind. Commit to doing intense 10-minute cardio exercises daily. It could be a brisk walk, jumping jacks, or high-intensity interval training (HIIT). According to the CDC, without enough physical activity, you are at risk of heart disease, even if you don’t have any other risk factors. 10-minute cardio blasts improve your heart’s efficiency and strength by increasing its capacity to pump blood one heartbeat at a time.
2: Go for Fiber-Rich Breakfast
Your breakfast has a lot to say about the trajectory of your heart health. Skipping breakfast seems smart to lower your body’s calories, but it could increase your blood pressure and cholesterol. A smarter choice is to have a fiber-rich breakfast with whole grains, such as an oatmeal and spinach smoothie. According to Harvard Health, long-term studies suggest that eating a fiber-rich diet reduces the occurrence of heart attack and stroke by as much as 30%.
3: Make Your Bedroom Tech-Free 30 Minutes to Sleep
Sleep and heart health are interconnected like a garden with sunlight and water. Dr. Ian Weisberg suggests that health and wellness require a holistic and consistent approach rather than isolated practices. Making your bedroom tech-free for at least 30 minutes will help you fall asleep faster. The blue light emitted by tech devices often interrupts sleep patterns and makes sleeping harder. The CDC says people who sleep at least 7 hours daily are less likely to complain about heart issues.
4: Keep a Gratitude Journal
Good sleep, nutrition, and regular exercise are not the only pillars of a healthy heart – mental wellness matters, too. According to a press release by the American Psychological Association, grateful people had better moods and lower levels of inflammation related to heart health. A gratitude journal offers a more structured way to be thankful by providing a space for daily reflection.
Key Takeaway
Some of the best investments you can make are for your health. Starting small with manageable habits helps you get started without postponement. You can pick two or three habits you can create and maintain consistently, then add others along the way. Remember to make a daily habit that improves your nutrition, physical fitness, sleep, and stress levels.