10 Easy Ways To Instantly Boost Your Health
It’s the little things that matter when it comes to your heart health. Making small changes in your daily life to improve and protect your heart health add up in the long run, and are extremely easy to add to your daily routine with little disturbance. Taking care of yourself and your heart is vital, reducing your risk for heart attack and stroke, in addition to controlling your blood pressure and cholesterol levels. Making some small chances to help you get into the habit of taking care of your mind, body and soul each day, or to just supplement your existing daily health habits.
These ten tips are extremely easy to incorporate into your day and will improve your heart health over time:
1. Walk every day.
Exercise is a great way to get the blood flowing and keep your heart healthy. Fitting a ten minute walk into your day helps your body get in the habit of exercising daily if you don’t already, or to boost your daily exercise habits. Trust us - once you start walking each day for just a small amount of time, you’ll notice the changes in your body after only a couple weeks. You’ll want to walk longer and longer over time - easing yourself into a daily routine of cardio is key!
2. Lift it up!
Exercising and building muscle strengthens not only your body, but also the muscles in your heart. If you’re not really into lifting or want to ease your way into a routine, start by lifting a couple of hardcover books each day, 10 to 20 pounds. Once you tone your arm muscles and those become a breeze, move on to bigger and better things - like weights at the gym.
3. Eat an extra fruit/vegetable.
Fruits and veggies are so good for you in pretty much every way possible! Push yourself to eat just one extra fruit or vegetable each day. You’ll see results and feel better in the next few weeks, making your body very grateful for the extra dose of healthy.
4. Choose the right breakfast foods.
Arguably the most important meal of your day, start things off with this magic breakfast recipe: fruit and a serving of whole grains, bran flakes or whole-wheat toast. Definitely add some Beardy Boys into the mix!
5. Put down the sugary drinks!
Put down the sugary drinks, stat! You can easily save at least a hundred calories each day by cutting out just ONE sugar-sweetened soda or calorie-filled latte. Over one year, that could translate into a ten pound weight loss - wow!
6. Have a handful (or jar full!) of nuts.
Nuts - walnuts, almonds, pecans and other nuts - are extremely good for your heart health, especially when it comes to preventing heart disease and stroke. Instead of snacking on chips and cookies, grab a handful of nuts instead. Or, try pairing an apple with our delicious pecan butters. Add nuts to salads for a healthier and tastier crunch than croutons. You can even replace meat with nuts in pasta and other dishes. The possibilities are endless and you’ll be so happy you made the substitution.
7. Look to the sea.
You need some type of seafood in your diet. Seafood provides you with DHA (good for your brain and memory), in addition to those all important Omega-3 fats, essential for heart health and maintaining healthy cholesterol levels. While you’re at it, lessen your intake of red meats. Your heart, mind and waist will be thanking you!
8. Practice deep breathing exercises.
Try deep breathing exercises for a few minutes each day. It will help both your mind and body to relax, lowering blood pressure and reducing stress.
9. Wash your hands regularly.
This one is a biggie - how often do you wash your hands? Washing your hands regularly throughout the day reduces the chance of contracting the flu, pneumonia and other infections, which are hard on your heart. Also, limit how often you touch your face throughout the day to prevent the spread of germs.
10. It’s all about that gratitude attitude.
Tap into those positive emotions for greater health benefits! Taking a moment each day to take stock of what makes you grateful will boost your health. Positive emotions are linked with better health, longer life and greater well-being, just as their opposites — chronic anger, worry and hostility — contribute to high blood pressure and heart disease.
Improving your health doesn’t consist of making extreme lifestyle changes. Take things one day at a time and start with little changes that are easy to incorporate in your everyday life. After a few weeks, you’ll feel better and you’ll start making more and more changes in your life to continue capturing that feeling, leading to a happy and healthy you.