Thirty to sixty minutes per day. That’s all you need to commit to. Experts say that people who exercise for thirty to sixty minutes per day are less likely to develop heart disease. Exercise is a big word and can mean different things to different people, so if you’re new to the world of working out we don’t expect you to commit to an hour of strenuous weight lifting every single day. Start small and take yourself on a brisk walk.
2. Meatless Mondays
It should come as no surprise that the high levels of saturated fats in red meat can contribute to your risk of heart disease. This is not to say that eating one steak is going to send you into a downward heart health spiral. However, if you’re eating daily, or even weekly portions of red meat you should consider setting some limits for yourself. One popular way to cut back on your consumption of meat is to set aside one or more days a week to enjoy vegetarian or vegan meals. You may even find some recipes you enjoy enough to be worked into your regular meal rotation.
3. Get Plenty Of Sleep
If you’re one of those people who thinks you can get by on very little sleep, you’re wrong. You may still be able to get up the next day, perform at work, and spend time with your kids, but the underlying stress that your lack of sleep is having on your body cannot be ignored. Research shows that people who are sleep deprived are at a higher risk for heart disease even if you practice healthy lifestyle habits during your waking hours. If sleep doesn’t come easily to you, tell your doctor. It’s possible that you suffer from sleep apnea, or that some simple changes in your day (drinking less caffeine, cutting down screen time in the evenings, etc.) would help you to sleep more easily.
No matter where you are in your health journey there are things we all can improve on. Lightening up your diet, moving your body, and ensuring you get adequate sleep are small reasonable changes you can make. Focus not on perfection, but on getting better every day. All of your small steps combined will lead you to a heart-healthy life. If your family has a history of heart disease, contact us today and together we can determine your risk for developing the condition yourself.