Cardiovascular health can help you lead a long and fulfilling life, and it only gets more important as you age. That's why I've put together a list of six ways to help your heart! I have been volunteering with the American Heart Association for over 20 years because taking care of your heart is so important and educating people about how to make that happen is a passion of mine
Heart disease is the number one killer for all of us - women and men. Studies show it has roughly 40 percent to do with your family history, but 60 percent to do with your lifestyle! Isn’t that great? That means we can control 60 percent of how our heart functions by embracing a healthy lifestyle. Changes to how you exercise, how you eat, how you think, and how you live your day-to-day life can have big impacts and help your heart!
Your heart is a muscle that needs to be conditioned, just like the other muscles in your body. And exercise is the best preventative medicine there is for your heart - especially cardiovascular exercise, to keep it pumping and your blood circulation flowing. That’s why I’m a true believer in at least three days a week of workouts like my Fat Blasting Cardio workout, my Walk With Me workout, my Super Charged Cardio Burn, and all the other great cardio workouts available in my DeniseAustin.com membership.
Food has a lot to do with it, too. Eating heart healthy foods such as lean proteins, whole grains and healthy fats such as avocados, olive oil and walnuts is a great place to start. And let’s not forget about omega-3s, which can be found in fish. Omega-3s are unsaturated fatty acids that have been known to lower cholesterol, lower blood pressure and reduce blood clotting and inflammation. Inflammation in the body can damage your blood vessels and lead to heart disease. So make sure to incorporate omega-3s into your diet. You also should focus on eating the right amount of food, too: balanced meals in smaller portions with the right nutrition is the way to go. And if you need help with this, my EVER BETTER™ Plan has it all figured out for you and can give you the tools to good eating that can last a lifetime.
Whether it’s family history or your lifestyle, the combination of high cholesterol, high blood pressure and high blood sugar can all lead to heart disease. But there are so many ways to help your heart RIGHT NOW just by making some changes to your daily habits. Here are my top tips for heart health… give them a try starting TODAY! You and your heart are worth it!
Help Your Heart
- Learn your family history of heart disease so you know what you may be up against. The more you know, the more you can take those healthy, preventive steps. Also visit your doctor to get your cholesterol and blood pressure checked each year.
- Measure your waistline. Recent studies have shown that that extra weight that you’re carrying around your mid-section can have a direct correlation to your risk of heart disease. So if you’re finding that you have an extra spare tire around your middle, then it’s time to target tone that waist! Studies show that if your waistline is over two inches in circumference larger than your hips, you are at risk for heart disease because the closer the fat is to the heart, the harder it is for your heart to combat that inflammation and stay healthy. So pay attention to your core! Target tone your waistline with plank twists and crunches, while pulling in your abdominals to flatten that belly, and being aware of your posture and zipping up those abs!
- Avoid salty foods. You best choices are low in sodium, so keep an eye on your ingredients and don’t over salt your food.
- Manage your stress. Make time for one of my good stress-releasing workouts, try some meditation or some yoga…deep breathing and stretching gets the oxygen flowing and the blood pumping. And then also unplug from all your electronics for a few hours and smell the roses!
- Eat whole foods. Whole grains, fruits, a variety of veggies, fish, lean meats and nuts should all be a part of your regular diet, all year long.
- Get plenty of sleep. Your body needs eight hours of sleep to stay charged. Plus when you’re overtired you’re tempted to eat things that are high in sugar and carbohydrates for a quick energy boost, and that isn’t good for your heart, either. So be sure to get enough Zzz’s!
Let's live EVER BETTER™ - together!!