Heart Health Tips

1. Have a healthy breakfast

Oatmeal or low sugar, high fiber cereal, low fat milk and fresh fruit are great options. A Harvard University study showed that men who ate breakfast every day were significantly less likely to be overweight or develop insulin resistance—which are both risk factors for heart disease.

2. Take 20 minutes

De-stress with simple yoga stretches, deep breathing, or meditation. It’s worth the time, since mental stress is known to increase the risk of death for patients with coronary heart disease.

3. Don’t skip the commercials.

During the next TV commercial you see, do 15 leg lifts from the couch.

4. Practice Progressive Muscle Relaxation (PMR)

Tensing your muscle groups and relaxing them. Begin with your head, face and neck and work your way down to your toes.

5. Wean yourself from caffeine.

Caffeinated beverages increase blood pressure by nearly four points and speed your heart rate an average of two beats per minute. It’s best to quit coffee gradually, though, to avoid caffeine-withdrawal headaches. Consider switching from regular soda to caffeine-free or sparkling mineral water

6. Just say “no.”

Lower your stress level by learning to say no. Know your limits and remember to consider your own needs, too.

7. Enjoy essential oils.

Lavender, peppermint, basil, chamomile, eucalyptus and rose are all soothing. Add a few drops to unscented hand or body lotion, or add them to your bath water for a de-stressing soak.

8. Take a mental break.

Look out the window and find something natural that captures your imagination. Notice the clouds rolling by or the wind in the trees.

9. Tea time.

Enjoy a calming cup of chamomile tea. Steep for about 10 minutes to get the full effect of the herbs.

10. Take a brief walk.

Clear your mind, improve circulation and breathe deeply. If space is a problem, pace back and forth for a few minutes.

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Story Credit: https://www.allegiancehealth.org/50-heart-health-tips