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Wellness

4 Tips for having a Healthy Heart

According to the American Heart Association, someone has a stroke every 40 seconds in the country. By the time you finish reading this, there’s a good chance that three people in the country will have had a stroke. They also report that every four minutes, someone in the country dies of a stroke. Many people feel they don’t have time to do what it takes to have a healthy heart, or they don’t want to put forth the effort. But without committing to it, they are putting themselves at risk of being one of the statistics, and possibly one of the fatal ones.

Be physically active.

Your heart is a muscle, and it needs exercise in order to be strong and healthy. The exercise that keeps it healthy is aerobic, such as brisk walking, running, biking, etc. Aim for getting at least 150 minutes per week of aerobic exercise in order to have a healthy heart. Find something you enjoy doing and then make it a priority to engage in it on a regular basis. If you have a desk job where you sit for long periods of time, set a timer so that for five minutes each hour you are up out of your chair moving around. Do a few exercises, take a walk down the hall, pace the floor as you talk on the phone, etc. It’s also important to include a couple of days of resistant training in your workout routine.

Eat well.

Eating a healthy diet is important to having a healthy heart. Aim for eating a lot of fruits, vegetables, whole grains, and lean protein sources. Fruits and vegetables are loaded with antioxidants that will help protect your health, so don’t skimp on them or in eating a wide variety of them.

Manage stress.

It’s important to learn to manage your stress and be more mindful. When you focus on ways to reduce stress, such as doing yoga, Tai Chi, or meditation, you will find yourself calmer and more able to take on the day. When you are stressed, your body releases the hormone called cortisol. When you are chronically stressed, you are getting a lot of that hormone, which increases risks of a heart attack. It’s also helpful to practice having gratitude by focusing on the things you are thankful for in life. Some people find it helpful to keep a gratitude journal, where they write these things down daily.

Sleep sound.

It’s important to get enough sleep each night in order to help have a healthy heart. According to the National Sleep Foundation, sleep is essential for a healthy heart. Those who don’t get enough of it can have disruptions in metabolism, blood pressure, and inflammation, which increase heart disease risks. If you have sleep issues that are preventing you from getting enough, be sure to address those problems to reduce the risks.
“We have to have a healthy heart to get the most out of life and live up to our full potential,” added Coach Walls. “Having a healthy heart is part of living an overall healthy lifestyle. This is something I’m passionate about and have helped many people to be successful with. A healthy heart starts with making a commitment to yourself. Remember, if it matters to you then you will find a way. If it doesn’t, then you will find an excuse.”

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