General Tips
Stop smoking
Smoking is one of the top controllable risk factors for heart disease. If you smoke or use other tobacco products, the American Heart Association (AHA), National Heart, Lung, and Blood Institute (NHLBI), and Centers for Disease Control and Prevention (CDC) all encourage you to quit. It can make a huge difference to not just your heart, but your overall health, too.
Focus on the middle
Excess belly fat leads to higher blood pressure and unhealthy blood lipid levels. If you are carrying extra fat around your middle, it is time to slim down. Eating fewer calories and exercising more can make a big difference.
Knit a scarf
Put your hands to work to help your mind unwind. Engaging in activities such as knitting, sewing, and crocheting can help relieve stress and do your ticker some good. Other relaxing hobbies, such as woodworking, cooking, or completing jigsaw puzzles, may also help take the edge off stressful days.
Power up your salsa with beans
When paired with low-fat chips or fresh veggies, salsa offers a delicious and antioxidant-rich snack. Consider mixing in a can of black beans for an added boost of heart-healthy fiber.
Let the music move you
Whether you prefer a rumba beat or two-step tune, dancing makes for a great heart-healthy workout. Like other forms of aerobic exercise, it raises your heart rate and gets your lungs pumping. It also burns up to 200 calories or more per hour.
Go fish
Eating a diet rich in omega-3 fatty acids can also help ward off heart disease. Many fish, such as salmon, tuna, sardines, and herring, are rich sources of omega-3 fatty acids. Try to eat fish at least twice a week, suggests the AHA. If you are concerned about mercury or other contaminants in fish, you may be happy to learn that its heart-healthy benefits tend to outweigh the risks for most people.
Laugh out loud
Do not just LOL in emails or Facebook posts. Laugh out loud in your daily life. Whether you like watching funny movies or cracking jokes with your friends, laughter may be good for your heart.
Move it, move it, move it
No matter how much you weigh, sitting for long periods of time could shorten your lifespan. Couch potato and desk jockey lifestyles seem to have an unhealthy effect on blood fats and blood sugar. If you work at a desk, remember to take regular breaks to move around. Go for a stroll on your lunch break, and enjoy regular exercise in your leisure time.
Know your numbers
Fitness does not have to be boring. Let your inner child take the lead by enjoying an evening of roller skating, bowling, or laser tag. You can have fun while burning calories and giving your heart a workout.
Eat chocolate
Dark chocolate not only tastes delicious, it also contains heart-healthy flavonoids. These compounds help reduce inflammation and lower your risk of heart disease, suggest scientists in the journal Nutrients.
Go nuts
Almonds, walnuts, pecans, and other tree nuts deliver a powerful punch of heart-healthy fats, protein, and fiber. Including them in your diet can help lower your risk of cardiovascular disease. Remember to keep the serving size small.
Be a kid
Fitness does not have to be boring. Let your inner child take the lead by enjoying an evening of roller skating, bowling, or laser tag. You can have fun while burning calories and giving your heart a workout.
Take the stairs
Take the stairs instead of the elevator. Park on the far side of the parking lot. Walk to a colleague's desk to talk, instead of emailing them. Play with your dog or kids at the park, instead of just watching them. Every little bit adds up to better fitness.
