A heart-healthy lifestyle is a goal every person can work towards. Even the smallest changes and habits can have an impact! Whether you have a family history of heart issues or just want to learn more about heart health, take a look at these easy tips on how to improve cardiovascular health:
Get moving
Daily movement is essential for a happy heart. Aim for 10 to 15 minutes of activity as many days of the week as you can to start, with the ultimate goal of 150 minutes of cardio per week. How can you add more movement to your day? Try some of the following suggestions:
- Get up between TV show episodes or during commercial breaks: jogging in place or a few jumping jacks will get your heart rate up!
- Add extra movement into your routine: park further away at stores and businesses so you have to walk a bit or break up mundane household duties with some leg raises, squats, or push-ups.
- Loosen up and play: enjoy time outdoors with the kids, or turn on the radio on a rainy day and have a little dance party!
Avoid Tobacco Products & Secondhand Smoke
Smoking is one of the largest risk factors for heart disease, and you’re also at a higher risk for stroke and cancer. If you currently smoke, get the support you need to quit immediately. We’re here to help. Also, whenever possible, stay away from secondhand smoke!
Balance Your Plate
When you hear the phrase “heart-healthy diet”, don’t automatically assume you have to cut out everything that you enjoy eating! Balance and moderation are two big keys on how to improve cardiovascular health. Some best diet practices for a happy heart include:
- Smart snacking: instead of reaching for high-fat foods, go for fruits or nuts that will fill you up without spiking your cholesterol levels.
- Choose fish and other types of seafood over red meat: You don’t have to cut out red meat completely, but make it a special meal you enjoy occasionally. Plus, fish is very beneficial for your heart, brain, and weight!
- Make simple switches when eating out: grilled meat is always better than breaded and fried, brown rice or cauliflower rice is a better choice than white rice, and you most likely won’t notice the difference!
- Eat the rainbow: adding an extra fruit or vegetable to your daily meal plan is the easiest way to eat more whole foods. Processed foods should always take a backseat!
- Avoid drinking your calories: soda and other sugary drinks eat up your recommended calorie intake before you know it!
Prioritize Rest
Making sure you’re getting adequate sleep each night is crucial to not only your heart health but also your overall wellness! The recommended amount of sleep each night is seven to nine hours. If you’re sluggish during the day, you're more likely to snack on unhealthy foods and remain inactive, which doesn’t support a heart-healthy lifestyle!
Add Heart-Healthy Supplements
We offer a variety of high-quality supplements that support heart health. An Omega-3 supplement such as CoQmax Omega delivers protection from oxidative stress. Heart Health Complex supports cardiovascular function with ingredients, such as magnesium, potassium, and taurine, an amino acid essential for cardiac function and rhythm.
Now that you’ve read how to improve cardiovascular health, learn more about the services we offer. From compounded medications to personal consultations, our team of pharmacists is here to help you however we can.
