When most people think of February, they think of Valentine’s Day and the joy (or heartbreak) that brings. But February isn’t just concerned with affairs of the heart when it comes to romance, it is also American Heart Health Month, a month dedicated to raising awareness of heart disease and its risks.
Heart disease (which includes cardiovascular disease, heart attacks and stroke) is the number-one cause of death in America for both men and women, and more than half of those deaths are preventable. The good news is, there are many steps you can take today for a stronger, healthier heart. Here are 5 tips to get you started on the path to a healthier heart in February (and beyond!):
1. De-Stress
We all know stress is bad for you, but it’s especially rough on your heart. Stress raises blood pressure, heart rate and cortisol, which can take a toll on your body and mind. Just 15 minutes a day of meditation or an other calming activity can do wonders for your heart and soul. Unplug from the computer (and phone and tablet and TV) and read a book or do a puzzle. You’ll feel much better and reduce your chances of heart attack and stroke.
2. Go Nuts
Studies show that eating just a small handful of nuts every day can help reduce bad cholesterol by up to 15%. Tree nuts (such as almonds, pecans and walnuts) and unrefined oils are full of plant sterols that are great for your heart, even in small quantities—you only need to eat 2 pistachios to reap their cholesterol-lowering benefits.
3. Turn Up The Music
Studies have shown that listening to music is linked to lower blood pressure and heart rate, so crank it up! Well, not too much. Those same studies showed that the tempo of the music you listen to is what affects your blood pressure, so keep it slow in order to reap the calming, heart-healthy benefits. Try this soothing playlist to start.
4. Lift Weights
Getting your heart pumping with some cardio is always a good thing, but hitting the weight room at the gym can have an even more profound effect on your heart health. Resistance exercises, such as lifting weights, have been shown to increase blood flow to the limbs more efficiently than aerobic exercise, and can also lead to a longer-lasting drop in blood pressure after exercise. If you’re going to do cardio, try interval training instead, which burns more fat and helps strengthen your heart even more than just jogging.
5. Get Fishy
Omega-3 fatty acids decrease inflammation, especially in the arteries surrounding your heart, and have been shown to reduce the risk of heart attack, stroke and death from heart disease, so adding more fish to your diet is important for overall heart health. Omega-3s are highest in fatty fish, such as salmon, tuna and mackerel, but it may also be necessary to take a fish oil supplement, such as Metabolic Maintenance’s Ethyl Esthers Omega, or Nature’s Dynamics’ Omega-3 Gummy, for those who don’t like to swallow fishy pills. Krill oil, such as BioKARE’s KrillKARE, is also a rich source of Omega-3s.
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