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How to set achievable goals
How to prioritize self-care
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One of the best ways to improve your heart health is to exercise regularly. The American Heart Association recommends at least 30 minutes of moderate-intensity aerobic exercise (such as brisk walking or cycling) on most days of the week. If you are new to exercising, start slowly and gradually increase the length and duration of your workouts. You can start with as little as 10 minutes of aerobic exercise daily and gradually build up to a higher intensity and duration. Aerobic exercise helps develop stamina, too.
Do more “incidental” movements. Get up and walk around and stretch, so you aren’t sitting for longer than 30 minutes at a time. Prolonged sitting reduces insulin sensitivity and affects blood lipids in a way that’s harmful to cardiovascular health.
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Fish is an excellent source of protein, omega-3 fatty acids, and many vitamins and minerals. According to the Mayo Clinic, “Eating at least two servings of fish a week could reduce the risk of heart disease.” They recommend consuming fatty fish, like wild-caught salmon, twice per week. However, i...
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Potassium and magnesium are essential minerals for heart health. Potassium is abundant in fruits and vegetables, and whole grains, nuts, and seeds are rich sources of magnesium. Potassium can lower blood pressure by reducing the stress on your arteries caused by sodium (salt). Magnesium has many ...
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Whole grains are an excellent source of fiber and can help you feel full for longer. They’re also good sources of B vitamins, important for energy metabolism and heart health. Avoid refined grains, like white bread and white flour. To make refined grains, manufacturers strip whole grains of their...
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Staying a healthy weight is important to your health, but also maintaining a healthy waist size. The body mass index (BMI) is used to estimate whether someone has an ideal weight and height ratio. However, it doesn’t account for muscle mass or fat in the abdominal area, which has a stronger effec...
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Saturated fats are found in animal products, including red meat and dairy, while trans fats are man-made fats created when manufacturers add hydrogen to vegetable oil. Both saturated fats and trans fats raise the risk of heart disease and stroke by altering blood lipid levels.
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Monounsaturated fats are abundant in olive oil, canola oil, peanut oil, and avocados. These fats reduce “bad” LDL cholesterol levels and increase “good” HDL cholesterol levels. They’re considered “good” fats because they help lower the risk of heart disease.
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Research has shown that even a few minutes of exercise leads to benefits.**It’s all about increasing the intensity.**
The ideal exercise for adults are :
We know that spending hour after hour sitting down isn't good for us , but just how much exercise is needed to counteract the negative health impact of a day at a desk? A 2020 study...
Exercise sharpens your mind and improves your mood. It is also entirely under your control.
It is recommended that you start with an exercise schedule that involves exercising at the same time every weekday so that it quickly becomes a habit
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