World Heart Day – September 29th

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September 29th is World Heart Day, an annual campaign from the World Heart Federation 

The goal of the World Heart Federation is to reduce the number of early deaths from cardiovascular disease throughout the world. 

Celebrate World Heart Day  by providing your heart with loving care. 

15 Ways to Love your Heart: 

  • Snack on almonds (1 ½ ounces every day can help lower bad cholesterol). Other types of nuts are good for heart health as well.
  • Enjoy fruits and veggies that are rich in vitamin C and your heart will be rewarded with potent antioxidants.
  • For a heart-healthy breakfast, try regular or steel-cut oatmeal instead of the instant options.  Add blueberries (or other types of berries), walnuts or almonds, apples with a tablespoonful of honey. Top with soy milk.  
  • When eating out, choose broiled salmon, lake trout, or whitefish instead of a steak.  The omega-3 fatty acids in fatty fish can help us reduce heart attacks and other heart conditions. 
  • Love tacos? Make ‘em heart-healthy by skipping the ground beef. Try a soft taco made with whole grain tortillas, ground turkey, brown rice, and seasoned black beans. Top with avocado slices. Ground turkey is also great in chili.
  • Choose healthy fats and avoid trans-fats like the plague. Dump those highly processed foods.
  • Enjoying a bowl of tomato soup?  Add black beans for added fiber. Eat other foods that are high in fiber, as well.
  • Sweat it up!  Strenuous exercise a couple times a week is heart-healthy. Adults need to exercise at least 30 minutes a day, five days a week; not only good for your heart, but for your overall health.
  • Don’t forget vitamin D – research shows that vitamin D deficiency may lead to a higher risk of heart disease and stroke.
  • Cuddle with your significant other or your furry friend. This helps lower stress levels and blood pressure.
  • Floss your teeth – good for your gums, and may help protect against heart disease.
  • Let go of anger and resentment – this reduces stress and blood pressure, and can help lower your heart rate.
  • Find a reason to have a good belly laugh.  At least one daily.  Laughing not only reduces stress and tension, it improves blood flow, reducing blood pressure.
  • Try to get 7-8 hours of sleep every night. Lack of quality sleep leads to a higher risk of heart disease.
  • Practice yoga for your heart health. 

Sources

Gillinov, A. Marc, MD5 Things to Do Daily to Keep Your Heart Healthy. Cleveland Clinic Health Essentials.

5 Things to Do Daily to Keep Your Heart Healthy

Getting Heart Healthy One Simple Step at a Time.

For further reading:

Prevention Magazine. 28 Days to a Healthier Heart

World Heart Day – Taking Action

Take Action

Medical News Today: Latest Heart Disease news

©2017 Vital Aging for Women

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