Practical advice for better cardiovascular wellness
Your heart works tirelessly for you—so why not show it some love?
Heart health is vital to your overall well-being, and small lifestyle changes can make a big difference.
Here are five simple, effective tips for keeping your heart healthy:
1. Make Heart-Healthy Food Choices
Your diet is the foundation of cardiovascular health. While exercise is vital, research shows that nutrition has a more immediate and long-term impact on heart health.
- Tip: Prioritize whole, nutrient-dense foods like fruits, vegetables, whole grains, and healthy fats to support your heart.
- Did You Know? Studies indicate that up to 80% of heart disease cases can be prevented with a healthy diet, while physical activity is a supportive but secondary factor.
- Actionable Step: Start by adding one extra serving of vegetables to your meals each day. Swap processed snacks for whole food alternatives like nuts or fresh fruit.
2. Stay Active for Your Heart
Exercise is one of the best ways to strengthen your heart and improve circulation.
- Tip: Aim for at least 30 minutes of moderate aerobic activity, like brisk walking or cycling, five days a week.
- Fact: The CDC reports that regular physical activity can reduce your risk of heart disease by 35%.
- Actionable Step: Schedule short, manageable workouts into your day, like a 10-minute brisk walk after meals, and gradually increase the duration.
3. Manage Stress Effectively
Chronic stress can lead to high blood pressure and other heart health concerns. Finding ways to manage stress is essential for maintaining cardiovascular health.
- Tip: Practice relaxation techniques such as deep breathing, yoga, or meditation.
- Insight: Studies have shown that mindfulness practices can lower blood pressure and improve heart rate variability.
- Actionable Step: Dedicate five minutes daily to deep breathing exercises or use a guided meditation app to help you unwind.
4. Get Enough Quality Sleep
Good sleep is critical for heart health, as poor sleep patterns can increase your risk of heart disease.
- Tip: Adults should aim for 7–9 hours of quality sleep each night. Stick to a consistent sleep schedule and limit screen time before bed.
- Fact: Research from the National Sleep Foundation found that people who get less than six hours of sleep a night are twice as likely to develop heart disease.
- Actionable Step: Create a calming bedtime routine, like dimming lights an hour before bed and avoiding caffeine in the evening.
5. Schedule Regular Checkups
Preventive care is key to catching potential issues early and ensuring your heart stays healthy.
- Tip: Schedule regular wellness visits with your provider to monitor your blood pressure, cholesterol, and overall heart health.
- Reminder: Stellis Health offers comprehensive cardiovascular screenings to help you stay proactive about your heart health.
- Actionable Step: Call Stellis Health to book your next wellness visit or cardiovascular screening today. Make it a priority to track your health metrics regularly.
Show Your Heart Some Love
Taking care of your heart doesn’t have to be complicated.
By making small, intentional changes to your daily routine, you can reduce your risk of heart disease and improve your overall well-being.
At Stellis Health, we’re here to support you on your journey to better heart health.
Schedule your checkup today and take the first step toward a stronger, healthier heart.