We need to make sure we are taking care of our bodies, so let's start with our heart.
Here are my top tips for keeping your heart healthy...
Exercise regularly: Regular physical activity, such as brisk walking, cycling, or swimming, can help reduce the risk of heart disease.
Eat a heart-healthy diet: A diet rich in fruits, vegetables, whole grains, and lean protein can help lower blood pressure, cholesterol levels, and the risk of heart disease. (More on this later!)
Manage stress: Chronic stress can contribute to high blood pressure and heart disease. Taking steps to manage stress, such as practicing mindfulness, yoga, or meditation, can help improve heart health.
Quit smoking: Smoking is a significant risk factor for heart disease. Quitting smoking is one of the best things you can do for your heart health.
Get enough sleep: Chronic sleep deprivation can contribute to high blood pressure, diabetes, and obesity, all of which are risk factors for heart disease. Aim for 7-8 hours of sleep per night.
Limit alcohol intake: Drinking excessive amounts of alcohol can increase blood pressure and contribute to other health problems that can affect the heart. Limiting alcohol intake can help improve heart health.
Manage chronic conditions: Chronic conditions, such as high blood pressure, diabetes, and high cholesterol, can increase the risk of heart disease. Managing these conditions with medication, lifestyle changes, or both can help reduce the risk of heart disease.
Okay enough about lifestyle, let's dive into the yummy foods we get to eat..
Fatty fish: Fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which can help reduce inflammation and lower the risk of heart disease. (if you don't like fish try this supplement!)
Whole grains: Whole grains such as brown rice, quinoa, and oats are rich in fiber, which can help lower cholesterol levels and reduce the risk of heart disease.
Leafy greens: Vegetables like spinach, kale, and collard greens are packed with vitamins, minerals, and antioxidants, which can help reduce inflammation and lower the risk of heart disease.
Berries: Berries such as strawberries, blueberries, and raspberries are high in antioxidants, which can help reduce inflammation and lower the risk of heart disease.
Nuts and seeds: Nuts and seeds such as almonds, walnuts, and chia seeds are rich in healthy fats, fiber, and antioxidants, which can help reduce inflammation and lower the risk of heart disease.
Legumes: Legumes such as beans, lentils, and chickpeas are high in fiber and protein, which can help lower cholesterol levels and reduce the risk of heart disease.
Dark chocolate: Dark chocolate is rich in flavonoids, which can help improve blood flow and lower blood pressure, reducing the risk of heart disease.
I use many of these foods in my recipes in my recipe guide, grab it here!
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