10 Heart-Healthy Tips to Improve Your Day

February denotes American Heart Month with tremendous awareness around healthy habits that promote healthy heart. Given the prevalence of heart disease in the US, it is no wonder that heart health gets its fair share of attention. However, despite the fact that heart disease can often be prevented, it is still the cause of 1 in 4 deaths in the US.

There are many components that play a role in heart health—from the type of exercise you do to the food you eat and even the level of rest that you get. You don’t need to be a marathon runner or a dietitian to reap the benefits of heart-healthy activities and habits. Small steps add up, so find one thing that you can implement and start making positive changes in your life today.

1. Use part of your break to step outside and walk around the block. It doesn’t take much for your heart to start pumping more blood and oxygen. And, in addition to moving your body, breathing fresh air will improve your focus and energy level as the day progresses.
2. Park farther away than you’re used to. In addition to walking more, you’re also leaving nearby spots for those who can’t walk far.
3. Engage in or explore activities that you enjoy. You might not consider things like dancing or even gardening as physical activity but they often have similar effect on your heart, and they'll improve your mood.
4. Get some rest. Studies show that shortened sleep duration is linked to increased risk of heart disease. We all need different amount of sleep, but if you're always tired, you're probably not getting the rest that you need. Track your sleep and experiment with 6-8 hours/night for a week to find your sweet spot. You don't need a fancy activity tracker--pen and paper will do just fine.
5. Choose heart-healthy cooking methods such as steaming and roasting over deep-frying.
6. Include fiber in your diet. In addition to reducing the risk of heart disease and diabetes, fiber can help regulate blood pressure and improve digestion. Oats, quinoa, carrots, lentils and beans are especially high in the kind of fiber that lowers cholesterol.
7. Add some Omega-3s, which help protect your heart, to your diet. Foods rich in Omega-3s include salmon, herring, sardines, walnuts, and flax seeds.
8. Choose heart-healthy options while eating out. Most restaurants today have a good selection of healthy options on their menu. Do your best to choose a dish that you’re actually excited about rather than something you “have to do.” There’s nothing wrong with having a dessert every now and then as long as you keep things in moderation.
9. Develop awareness. Research shows that the mere awareness and tracking of our habits has the potential to transform our behavior. Pick a day—or even a week—and write down everything you eat and drink. You might discover that you eat less vegetables than you originally thought or consume more coffee than you realized. We tend to make healthier choices when we track our food intake so pick a week and start tracking!
10. Spend quality time with your loved ones. Significant emotions affect blood pressure and can literally deteriorate or improve heart health. Make room for feelings such as love, kindness, and compassion. Your heart—and your loved ones—will be thankful.