Heart disease is the leading cause of death in the United States. According to the American Heart Association, cardiovascular disease is responsible for more deaths nationwide each year than all forms of cancer and chronic lower respiratory diseases combined.
So how do you show your heart some love? A few simple changes to daily habits are all it takes to encourage better heart health. Here are six tips to help improve your heart health, and all of them can be done right at home:
Eat more fruits and vegetables. Your mom was right — you should eat your fruit and veggies. Aim for at least five servings of fruit and vegetables a day. And don’t forget, the more colors on your plate, the greater the range of vitamins and minerals you are eating.
Avoid saturated fats. Replace your hamburger with chicken, fish and/or other sources of lean protein. (Vegan? Beans, of course, are awesome sources of healthy protein!) Not only will it help reduce your saturated fat intake, but it also will boost the amount of omega-3s you consume, which can help reduce heart disease risk.
Eat less salt. Find other spices to replace salt in your cooking. It can lead to some fun new recipes and reduce your risk of heart disease.
Limit your alcohol intake. Drinking alcoholic drinks can lead to increased blood pressure. Men should consider limiting their alcohol intake to no more than two drinks a day, and women should limit it to one, according to Johns Hopkins Medicine. Studies show that excessive drinking can lead not only to high blood pressure but other health problems as well.
Get your heart pumping. Your heart is a muscle, and it needs to be worked out just like the rest of you. Walking and climbing stairs is a great way to help out your heart. The American Heart Association recommends getting 150 minutes of moderate physical activity each week as well as incorporating some form of moderate to high-intensity activity twice a week. Examples of moderate to high-intensity activities include brisk walking, swimming, biking within speeds up to 10 mph, hiking, dancing and tennis. Moderate physical activity can include walking, yoga and stretching to name a few options. The key is to be more physically active, do more and sit less.
Take heart-healthy supplements. An easy way of adding heart-beneficial nutrients to your day is by including a great supplement. We recommend Wanae Spectrum, which is packed with a whole lot of goodness!