A Heart Healthy Routine
A Heart Healthy Routine
It’s never too soon to think about your heart health. Every day, the heart beats over 100,000 times in order to pump around 2,000 gallons of blood to the body, all to ensure the delivery of critical oxygen and nutrients as well as the adequate removal of wastes - it’s quite an important muscle, to say the least. To further make the case - it’s estimated that around 75% of U.S. adults have a heart that is “older” than their chronological age. Pretty alarming, right?
Keep your heart “young” by establishing healthy habits now, no matter your age or fitness level. For inspiration, we’ve shared one of our very own heart-healthy routines.
6:00 a.m. Wake up and set the tone for the day with a gratitude list and an affirmations practice.
Remind yourself of the bigger picture by partaking in rituals that align with your beliefs and values. Studies show a link between these types of practices and better cardiovascular health.
8:00 a.m. Enjoy a breakfast smoothie with ingredients such as blueberries, avocado, cacao powder, spinach, and clean, unsweetened protein powder.
Whatever breakfast you choose, ensure it offers a balance of protein, healthy fats, low-glycemic carbohydrates and is rich in nutrients and antioxidants that support heart health.
12:00 p.m. Break for lunch, allocate the first 20 minutes for an outdoor stroll or yoga stretches.
Find creative ways to include movement throughout the workday - this will provide countless benefits to your heart and health. As a bonus, take your activity outside to allow for adequate vitamin D production, which is essential for optimal heart function.
12:20 p.m. Join co-workers in the cafe with a Mediterranean-style lunch such as salmon and greens.
Make it a point to establish positive social connections throughout the day as this will promote both physical and emotional health.
Choose foods rich in omega 3’s (like as fish, olive oil, nuts) and nutrients/antioxidants (vegetables) to combat inflammation and promote overall health.
3:30 p.m. Take a 5-minute break for a mid-afternoon meditation session.
Partake in a relaxation technique of your choice to keep stress hormones at bay. Need tips for meditation? Read Take 5: Meditation Made Easy
6:30 p.m. Connect with family or friends for more social time - participate in a group exercise activity then enjoy another heart-healthy Mediterranean-style meal consisting of poultry and colorful antioxidant-rich veggies.
Again, positive relationships, movement, and healthy meal choices are essential for a healthy heart and overall well-being!
10:00 p.m. Catch some ZZZ’s for the next 8 hours.
Aim for your optimal amount of sleep. Sleep deprivation causes the body to produce more cortisol, which can increase blood pressure, increase inflammation, and ultimately have an impact on heart health. For tips on how to get better sleep, read 6 Unusual Ways to Get Better ZZZ’s
Wait, we forgot the dessert! Check out our next article: A Tasty Treat for a Healthy Beat.
The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on any exercise, medication, nutrition, or supplementation.