Ways To Improve Heart Health Through Exercise, Food

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Every year on September 29, the World Heart Federation (WHF) celebrates World Heart Day to raise awareness and educate about cardiovascular disease prevention practices. Heart disease is the leading cause of death worldwide according to the World Health Organization (WHO), and its risk increases with lifestyle choices such as smoking, unhealthy eating or stress, as well as presence of pre-existing conditions such as hypertension and high blood cholesterol.

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The World Heart Day campaign encourages individuals and communities around the world to engage in heart healthy activities, such as making better food choices, engaging in muscle building exercise, or simply cutting down on time. motionless past, which can help prevent heart disease. . To help inspire you, consider these eight easy ways to take care of yourself and keep your heart in mind.

1. Increase your heart rate

Make your heart beat by skipping rope as a form of cardio.

Regular physical activity is essential for a healthy lifestyle and for preventing heart disease among other chronic diseases, according to the Centers for Disease Control and Prevention (CDC).

One way to get more exercise during the week is to swap your commute to work for a bike ride. Try it out while the weather is still nice, just make sure you have a bike helmet. For everyday riders, we recommend the Giro Register, as it has a protection system designed to minimize head rotation that can occur during a fall, potentially mitigating brain damage.

Another great way to increase your heart rate is to jump rope. It works your upper and lower legs, arms, heart and lungs, according to the CDC. For a strong beginner jump rope, go for something lightweight like this top notch jump rope. For a high workout, try a weighted jump rope.

You can combine strength training with the gym, but there are many home workouts you can do to increase your heart rate using free weights, crunches, elastic bands, or other training techniques. Try a basic pair of dumbbells like these popular weights from Amazon Basics, which go up to 20 pounds. Or you might prefer resistance bands, they are easy to use and extremely versatile. These top rated exercise bands on Amazon are available in a set of five that vary in resistance levels.

The easiest way to do cardio is to choose to walk whenever you can. Whether it’s a lunchtime walk with a friend or a longer walk to replace your commute, walking is an easy (and free) way to get moving. The CDC recommends walking for 30 minutes a day, five days a week, if possible.

2. Use a fitness tracker

The Fitbit Charge 5 is our favorite fitness tracker that does it all.

A fitness tracker is a great investment if you are looking to track your fitness stats or if you just need a sidekick to help you stay responsible in your quest to stay active. These days, fitness trackers go beyond the basics of step counting or tracking your heart rate – they measure the quality of your sleep and give you motivating nudges to remind you to get moving for the day.

We’ve tested many fitness trackers on Reviewed and found that the Fitbit Charge 5 offers the best combination of motivational features, smartphone integration, built-in GPS, and tons of useful data tracking for your health. You’ll get insight into your training performance, 24/7 heart rate monitoring, and even stress tracking using electrodermal activity sensors (EDAs).

For a more economical choice, we recommend the Garmin Vivosmart 4, especially if you are new to using fitness trackers for the first time. This tracker offers reliable fitness monitoring, reminders to move, sleep tracking and stress monitoring which are measured using heart rate variability (HRV) or the time variation between each. heartbeat.

3. Find ways to de-stress

Relax and unwind in the way that's right for you.

Stress can have impacts beyond mental health – it also affects you physically. Constant stress is linked to many health problems, including heart disease. One way to take care of your heart is to take the time to relax, however you and your lifestyle suit you.

If you’re looking for a personal care product that feels like a big hug whenever you need it, we recommend a weighted blanket, especially the Gravity blanket, which is the best weighted blanket we’ve ever tested. The gentle pressure of a quality weighted blanket can provide a comfortable and comforting experience when you lounge, take a nap or come home for the night.

Get Gravity Blanket at Gravity starting at $ 195

4. Cook using healthier methods

Air fryers can make healthier cooking more convenient than ever.

Those who eat a healthy, balanced diet have been shown to be at lower risk for serious health problems like heart disease. And for people with chronic illnesses, eating a healthy diet can help “manage these conditions and prevent complications,” according to the CDC. One way to make healthy eating easier and more convenient is to use the right kitchen gadgets and appliances.

Air fryers, for example, can have health benefits in the kitchen, such as reducing the amount of fat from traditional frying. These deep fryers can also bring out the best in nutritional foods by making vegetables crisp to perfection. Of all the air fryers we’ve tested, our top pick is the Philips Premium Airfryer XXL. It produces deliciously crispy foods, has a huge container for cooking family meals, and requires no preheating. If you’re not looking to spend that much, the Cosori Air Fryer Max XL is another stellar option for crunching up your favorite foods at half the price.

5. Replace water with sugary drinks

Prioritizing hydration is easier with the Brita Stainless Steel Filter Water Bottle.

Staying hydrated is important for an overall healthy lifestyle, but avoiding sugary drinks like soda, juice, or energy drinks is a better choice. By swapping a glass of water, you can help lower your risk of developing type 2 diabetes and heart disease.

One way to remind yourself to drink more water is to get a good bottle of water that keeps your water very cold and is convenient to carry. We’ve tested many popular water bottles and found the Brita Stainless Steel Filter Water Bottle to be the best – it keeps water super-cold and fits easily in car coffee holders and bags. And, just like its filtering pitcher counterpart, the Brita bottle has a built-in filter to reduce chlorine and unwanted odors and flavors in your drink.

If you plan to carry water on you for outdoor activities like hiking or camping, we recommend the Yeti Rambler 26 Oz. Bottle instead – it’s durable and made from a double-insulated material that will keep your water cold for an incredibly long period of time, even when you’re out in the heat.

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Prices were correct at the time of this article’s publication, but may change over time.

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