Five Easy Ways to Improve Your Heart Health

Contributed by Ryan Peterson.

It’s estimated 33% of Americans have hypertension which contributes to heart problems. Not only that, cardiovascular disease is cited as one of the most common causes of death, with 17.3 million deaths each year. There are steps you can take to keep your heart healthy. First, avoid the obviously unhealthy choices, such as cigarettes and alcohol. They may feel like they help you unwind and relax, but in terms of your body chemistry, they are actually causing your body stress and damage. Second, incorporate healthy behaviors into your daily routine.

Improve Sleep Patterns

A big part of maintaining a healthy heart is improving the supporting conditions around heart health. That includes being active and eating a heart-healthy diet, but it also means getting enough good quality sleep. Poor sleep increases the risk of heart disease and contributes to many of the conditions around it, such as obesity, high blood pressure, and diabetes.

Get Active

Light exercises such as walking, swimming, or yoga are excellent for elevating the heart rate and getting the blood pumping. Pay no attention to health myths, like the deer antler health myth. Researchers at Binghamton University found that walking 150 minutes a week can significantly improve your heart health and reduce your risk of heart-related diseases. Of course, this is not the only reason to be more active, the endorphins released during and after physical activity relax your body and give you an excellent feel-good factor.

Include Nuts and Berries

Every diet for heart health should include a healthy portion of nuts and berries. Many berries, particularly blueberries, contain antioxidants that promote lower cholesterol while many nuts, such as almonds, cashews, and pistachios, are rich in heart-healthy magnesium. According to research, one portion of blueberries once a week is enough for your body to maintain its heart health. Nuts are a great quick and easy snack that make an easy alternative to less healthy choices. Limit salted nuts.

Breathe 4-7-8

High levels of stress are a significant contributing factor to poor heart health – this has been scientifically proven. Your heart beats faster when stressed, and if you have a buildup of cholesterol in your blood vessels, it can lead to complications. We have a bundle of nerve cells in the brainstem that are directly related to mental states. This explains why breathing can have such a calming effect on us. If you feel stressed and want to protect your heart condition, try the 4-7-8 breathing technique. Breathe in for four seconds, hold your breath for seven seconds, then breathe out for eight.