Celebrate the Month of Hearts by Taking Care of Your Heart—Here’s How

As February rolls in, many of us begin to think about the "Month of Hearts." While we may be planning for celebrations with loved ones, this month offers the perfect opportunity to think about another important aspect of our hearts — our health. Just as we nurture relationships, our heart needs care and attention to ensure it remains strong and healthy. Perhaps you’ve noticed a little more stress at work recently, or maybe you’ve been indulging in a bit too much comfort food. These are common situations where heart health often takes a backseat. But with a few simple changes, you can make a significant difference.

The most important lifestyle change you can make is to quit smoking, but there are other adjustments you can make to keep your heart healthy. Here are some practical steps you can follow.

1. Heart-Healthy Diet Changes

Manage Excess Body Fat

Research shows that excess belly fat is linked to higher blood pressure and unhealthy blood lipid levels. If you’re carrying extra fat around your middle, it may be time to make lifestyle adjustments. Eating fewer calories and watching your portion sizes can make a big difference.

Include Fibre in Your Diet

Eating foods rich in soluble fibre, such as beans, oats, barley, apples, pears, and avocados, can help lower your "bad" cholesterol levels, reducing the risk of heart disease.

Make Time for Breakfast

Eating a nutritious breakfast can set the tone for your day. Opt for whole grains, lean proteins, fruits, and vegetables for a heart-healthy start to your morning.

Eat Fish

Omega-3 fatty acids found in fish like salmon, tuna, sardines, and herring can help reduce the risk of heart disease. Aim to eat fish at least twice a week.

Eat Nuts

Almonds, walnuts, and other tree nuts are packed with heart-healthy fats, protein, and fibre. Just be sure to watch your portion size as nuts are high in calories.

Limit Your Salt Intake

High salt intake contributes to high blood pressure and is linked to heart disease. Reducing processed foods and restaurant-prepared meals can help lower your sodium levels.

Reduce Your Saturated Fat Intake

Aim to keep your saturated fat intake below 7% of your daily calories. Use healthier fats, such as olive oil or avocado, and avoid foods that are high in unhealthy fats.

Drink Tea

Studies suggest that drinking one to three cups of tea a day may help lower your risk of heart disease by improving circulation and lowering blood pressure.

Eat Dark Chocolate

Moderate consumption of dark chocolate has been shown to provide heart-healthy flavonoids, which help reduce inflammation and lower cholesterol.

2. Incorporating Exercise into Your Routine

Move Your Body Throughout the Day

Prolonged sitting can have a negative effect on your heart health. Try to incorporate more movement into your day, whether it's walking during lunch breaks or standing while working.

Practice Yoga

Yoga helps reduce stress and improve flexibility, strength, and heart health. Even just 15 minutes a day can make a difference.

Try Strength Training

Adding muscle-building exercises to your routine can help you maintain a healthy weight and improve cardiovascular fitness.

Try Interval Training

Interval training, alternating between bursts of intense activity and lighter exercise, is an excellent way to boost metabolism and heart health.

Try Dancing

Dancing is a fun way to raise your heart rate and improve circulation. It’s a great form of cardiovascular exercise that also improves coordination and balance.

Go for a Walk

A simple walk, even for just five minutes, can reduce stress and boost your mood. Aim for 30 minutes a day to improve heart health.

Take the Stairs

Rather than taking the lift, opt for the stairs. Small changes like this can help build endurance and promote heart health.

Use Housework as Exercise

Cleaning the house doesn’t just get things tidy; it also provides a workout! Vacuuming and mopping can burn calories while you get things done.

Be a Kid

Get playful and engage in fun activities like roller skating, bowling, or playing sports to boost your heart health while having fun.

3. Mental Health and Heart Health

Engage in Hobbies

Engaging in hobbies like knitting, painting, or cooking can relieve stress and help your heart stay healthy.

Laugh Out Loud

Laughter helps to lower stress hormones and improves heart health. Watch a funny show or spend time with loved ones who make you laugh.

Manage Your Stress

Chronic stress raises the risk of heart disease, so finding ways to manage your stress is essential. Consider mindfulness, meditation, or talking to a professional.

Know Your Numbers

Make sure your blood pressure, cholesterol, and blood sugar levels are within the healthy range. Regular check-ups with your doctor are crucial for maintaining heart health.

Consider Pet Therapy

Pets offer more than just love. Studies show they can lower blood pressure and help reduce stress, benefiting your heart health.

Take the Scenic Route Home

Unwinding after a stressful day can have a positive effect on your cardiovascular health. Avoid road rage by taking a more scenic route home to help reduce stress levels.

Takeaway

There are many changes you can make to improve your heart health. From improving your diet and incorporating more physical activity into your routine, to focusing on mental health and managing stress, every effort counts. Remember that small steps lead to big changes.

If you feel unsure about where to start or need guidance, why not take the first step toward a healthier heart? Schedule a free consultation with a health coach today and discover how personalised strategies can help you improve your heart health and overall well-being.

References:

The Healthline Editorial Team. (2024, April 22). 25 tips to improve your heart health. Healthline.