It’s Valentine’s Day, so let’s talk about hearts. Not candy hearts, but healthy hearts. Whether you have a special someone to celebrate with this year or not, show yourself some love and use these 5 tips to improve your heart health.
A healthy heart is the best thing you can have this Valentine’s Day.
We all know some key aspects of keeping our tickers in top shape, like eating a healthy diet and not smoking. But here are 5 more tips to keep in mind that we shouldn’t ignore when it comes to our hearts.
1. Get moving. It might be an obvious one, but it’s not as daunting as it may seem. As little as 30 minutes a day of moderate exercise can reduce your risk of heart disease by 30%. Exercise helps regulate your weight and blood pressure, plus it helps control inflammation which is a major contributor to heart disease. Exercise can be easy– walking, dancing, taking the stairs, riding a bike– anything that gets you moving for 30 minutes (or for two 15-minute intervals) can benefit you. Take a stroll at lunch with a buddy while you catch up on the latest reality TV gossip. Or park farther away at the grocery store. Small changes can add up!
2. Limit alcohol intake. Drinking in excess (more than 1 drink per day for women, 1-2 for men) may be harmful to your heart. It can lead to higher blood pressure as well as higher levels of triglycerides, or fats, in the blood which is linked to arteriosclerosis— hardening of the arteries. So have a drink now and then, but try not to polish off that whole bottle of wine by yourself.
3. Cut back on sugar. Yep, set down that soda. New research indicates that added sugar can triple your chances of dying from heart disease. Excess sugar can raise blood sugar and bad cholesterol levels, plus it can increase the inflammation often linked with heart disease. Just two sodas a day can greatly increase your risk, so switch to water with fruit and save the soda for special occasions.
4. Learn to relax. Chronic stress raises the levels of cortisol, the stress hormone, in the body. Over time, high levels of cortisol can increase blood pressure and cholesterol. Plus stress can often lead to other unhealthy behaviors such as a poor diet and a sedentary lifestyle. So find ways to manage your stress- unwind at the end of the day doing something you enjoy, or take a few minutes at lunch to take some deep breaths or go for a walk. A little goes a long way in terms of managing stress.
5. Go to bed earlier. Getting enough zzzz’s may be just as important for your heart as eating well. New research indicates that adults who average fewer than 6 hours of sleep a night may be at an increased risk for high blood pressure, high cholesterol, and obesity. All of these are big risk factors for heart disease. Plus, getting less than 6 hours of sleep may also alter the genes that deal with inflammation and the body’s response to stress. So limit the binge TV-watching and go to bed a little earlier.
Making some of these changes can have a big impact on your health and your longevity. So here’s to a happy Valentine’s Day for you and your heart!
xo 
