Reflect and Nourish

Your heart is a vital organ. It beats for you and sends blood throughout your body. 

Because this organ is so vital for life, it’s in your best interest to take good care of it. Here are four ways to keep your heart healthy and strong:

1. Engage in cardiovascular exercise

Regular physical activity can help lower the chances of conditions like high blood pressure, high cholesterol, and type 2 diabetes, according to Mayo Clinic.

In general, one should aim for 150 minutes of moderate activity a week, 75 minutes of intense activity a week, and two or more strength training sessions a week. 

However, even smaller amounts of movement add up – activities like walking, gardening, taking the stairs, etc all count. Yet, you’ll notice bigger fitness results if you increase the intensity, frequency, and length of your exercises.

2. Eat nutritious foods

Diet is a major component of your heart health. What you eat can affect heart disease risk factors such as blood pressure, triglycerides, cholesterol levels, and inflammation, according to Healthline.

Some heart-healthy foods to include in your diet are:

• Leafy-green vegetables
• Whole grains
• Berries
• Foods high in omega-3 fatty acids, like fatty fish, avocados, nuts, seeds (such as chia seeds, flaxseeds, and hemps seeds), and olive oil
• Protein-rich foods, like lean meat, fish, nuts, beans, legumes, and eggs.

For a more comprehensive list, check out “17 Incredibly Heart-Healthy Foods.”

3. Get enough sleep

Sleep is an important part of heart and brain health, and insufficient or irregular sleep patterns can affect diet, stress, and other lifestyle factors that contribute to one’s risk of heart disease, according to the American Heart Association. Sleep disorders and sleep deprivation are also linked to increased inflammation, which can affect cardiovascular health.

Generally, it’s recommended that adults get about 7-9 hours of sleep a night. Be sure to keep a consistent sleep schedule, and do relaxing activities before bed to help you wind down and get quality sleep. 

4. Manage stress

Stress can pop up in a number of life events, including relationships, work, and more, according to “John Hopkins Medicine.”

In a study that followed participants over 18 years, women who went through two or more divorces had a heart attack risk that was similar to that of a smoker or someone with diabetes, according to “John Hopkins Medicine.” Men who went through multiple divorces had a similar heart attack risk; however, men saw a health benefit after remarriage while women did not.

Additionally, those who are more worried about losing their job are nearly 20% more likely to have heart disease.

Even enjoyable events can affect stress levels, and consequently, health. In a recent World Cup soccer event, heart attacks more than doubled in a German city during days when the country’s team was playing. 

This research suggests that stress can have lasting health effects. Fortunately, one can reduce their stress levels by getting professional advice from a health care provider and using stress as a motivator to exercise. 

In summary, lifestyle factors like exercise, diet, sleep, and stress levels all play a role in your heart health. If you invest in these areas, you’ll be well on your way to leading a heart-healthy lifestyle, to the beat of your own heart.