1. Eat Heart-Healthy Foods

Your diet plays a crucial role in maintaining heart health. Focus on:

• Fruits & Vegetables: Aim for a colorful plate filled with antioxidants, fiber, and essential nutrients.

• Healthy Fats: Choose sources like avocados, nuts, seeds, and olive oil while limiting saturated and trans fats.

• Whole Grains: Swap refined grains for whole grains like quinoa, brown rice, and whole wheat to support heart health.

• Lean Proteins: Opt for plant-based proteins, fish, and lean meats to keep cholesterol levels in check.

2. Get Moving!

Regular exercise strengthens your heart and improves circulation. Aim for:

• At least 150 minutes of moderate or 75 minutes of vigorous exercise per week.

• Activities like brisk walking, dancing, cycling, and swimming for heart-boosting benefits.

• Strength training at least twice a week to improve overall cardiovascular function.

3. Manage Stress

Chronic stress can negatively impact heart health. Try:

• Deep breathing exercises and meditation.

• Yoga or stretching to promote relaxation.

• Engaging in hobbies and spending time with loved ones to boost emotional well-being.

4. Get Enough Sleep

Poor sleep can increase the risk of high blood pressure and heart disease. To improve sleep:

• Stick to a consistent sleep schedule.

• Create a relaxing bedtime routine, avoiding screens before bed.

• Aim for 7-9 hours of quality sleep each night.

5. Monitor Your Heart Health

Regular check-ups can help catch potential issues early. Be proactive by:

• Checking your blood pressure regularly.

• Knowing your cholesterol and blood sugar levels.

• Discussing any concerns with your healthcare provider.

6. Stay Hydrated

Drinking enough water helps keep your blood flowing efficiently, reducing strain on your heart. Aim for at least 8 cups of water per day, more if you are physically active.

7. Limit Processed Foods & Added Sugar

Excess sodium, sugar, and processed foods can contribute to high blood pressure and heart disease. Opt for whole, unprocessed foods whenever possible.

Show Your Heart Some Love!

Making small, sustainable changes to your daily habits can have a profound impact on heart health. Whether it’s incorporating more movement into your day, choosing heart-friendly meals, or taking steps to reduce stress, every little change adds up.

Need personalized guidance on heart-healthy eating? Our team at Rhode Island Nutrition Therapy is here to help! Contact us today for a consultation and take the next step toward a healthier heart. 💙