12 Things To Do Everyday For Your Heart Health

Contributed by Ryan Peterson.

Unfortunately, we can’t stay young forever. By the time many of us realize we’re ‘getting on a bit’, some damage has already been done to our health. By vowing to take care of your overall health now, and especially your heart health, you’ll live a longer, better quality life with fewer healthcare costs in the long run. Living a healthy lifestyle does not have to equal ‘boring’.

Here are 12 things to do everyday for your heart health: 

1. Eat Healthy Fats

Healthy fats include foods like nuts, peanut butter, and oily fish. Avoid trans fats at all costs – you typically find trans fats in processed food. Trans fats increase your risk of stroke and heart disease. Consuming trans fats regularly makes you more susceptible to problems. Become comfortable reading nutritional labels before buying products to ensure you avoid foods containing trans fats. 

2. Practice Good Dental Hygiene

Oral bacteria associated with gum disease can travel through the bloodstream and increase your risk of heart disease. Poor dental hygiene can lead to heart disease. It isn’t about vanity – looking after your teeth is key for overall health. Make sure you’re doing the following:

• Brush twice a day.
• Brush teeth for two minutes, but do not brush so hard you wear your enamel down. 
• Floss at least once a day to get rid of debris between the teeth.
• Using mouthwash to rinse away any leftover bacteria and freshen your breath.
• Use a tongue scraper. Brushing your tongue is good, but you may sometimes just move around the bacteria without getting rid of it. 

3. Get Plenty of Sleep

Prioritize your sleep. You have a higher risk of cardiovascular disease if you don’t get sleep. It can be tempting to burn the candle at both ends if you have goals you want to achieve, but people who sleep fewer than 6 hours a night are twice as likely to have a stroke or heart attack compared to people who sleep 6 to 8 hours a night. Aiming for 7 to 8 hours of sleep a night is ideal. Implement a consistent bedtime routine. Going to bed at the same time each night is a great start. 

4. Avoid Sitting Down For Too Long