Insight Prevention & Healing

 Heart Health

Did you know these facts about heart disease?

• In the United States, someone has a heart attack every 20 seconds.

• Since 1900, cardiovascular disease has been the #1 killer in the US for every year but 1918.

• 50% of heart attacks occur in patients with normal cholesterol and cardiovascular check-ups.

   

   

   

   

Why wait? Make a change in your life today!

 Here are a few steps that we can take daily to make a change in our heart health.

Nutrition, Physical Activity, Stress Management, Sleep, & Quit Smoking

1. Nutrition: What to eat or what not to eat…that is the question. In terms of nutrition it can be very overwhelming with what choices to make for your health. When addressing your diet, it is helpful to focus on what wonderful and nutritious food you CAN eat, and crowd out the food that is less than healthy. Filling up on delicious seasonal fruits and vegetables will be a great start. Here are some specific additional foods you can add to your Heart Healthy grocery list!

*Salmon

*Flaxseed

*Oats

*Walnuts

*Beans

*Berries

*Green Tea

2. Physical Activity

With fitness trends on the rise there are endless options of fun activities you can incorporate in your daily life to improve heart health! It may seem there is not enough time in the day to fit in time for exercise, but once you find what activity suits your interest and lifestyle you will not believe you lived without it before! You should aim for 30 to 60 minutes per day of light to moderate exercise. Start slow if needed. Depending on your lifestyle, health, and current exercise routine you can modify the time and intensity. Set a goal for yourself to help you stay on track. It can be fun, motivational, and effective to have a workout buddy to keep you accountable!

Some examples for heart healthy physical activity are:

*Brisk walking

*Swimming

*Biking

*Yoga

Helpful Tip **Getting outside in nature with your loved ones can be extremely heart healthy. This relieves stress and can uplift your mood as well as getting in some physical activity.  

3. Stress Management

The five letter word that some of us are all too familiar with….Stress. It can appear in our lives in more times than not. It is important to remember how crucial it is to focus on managing our stress. Taking time out of your day for yourself even if it is 10 minutes a day to decompress can be extremely beneficial for our heart health!

*Deep breathing

*Stretching

*Walking

*Smiling

*Laughing

4. Sleep

It is crucial to make sleep a part of your heart healthy lifestyle. Glucose metabolism, blood pressure, and your metabolism can be affected when the body has not received adequate rest.  Hormones are reset and released as a result of the sleep/wake cycle and circadian clock, which is the reason to find consistent sleep a priority. 

*Aim for 7-8 hours of uninterrupted sleep per night in a quiet dark room for restoration. 

*Be aware of caffeine intake; especially in the late afternoon

*Finding a hobby that does not include technology the last hour before bed (lavender bath, stretching, reading a book etc)

5. Quit Smoking

Striving towards the goal of a smoke free life will benefit you and your loved ones heart health and overall health. There are resources out there for support. Put a plan in place today!

References:

www.booneheart.com/your-heart/heart-healthy-living

www.heart.org

www.sleepfoundation.org/sleep-news/how-sleep-deprivation-affects-your-heart