Simple Steps for Keeping A Healthy Heart
February isn't just about valentines and chocolates, it’s American Heart Month. At Empower U Community Health Center we want to make sure your heart is in peak condition, so you can keep doing what you love with the people you love.
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Maintaining a Healthy Heart doesn't have to be complicated. Small, daily shifts can make a massive difference over time.
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See a few tips below to start today:
Fuel Your Heart with Color
What you put on your plate is your heart’s primary fuel. You don’t need a "perfect" diet, just a more colorful one!
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Go for Fiber: Switch to whole grains like oatmeal or brown rice to help lower "bad" cholesterol.
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Watch the Salt: Too much sodium can lead to high blood pressure. Try seasoning with herbs, lemon, or garlic instead of the salt shaker.
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Add Green: Leafy greens like spinach and kale are packed with vitamins that protect your arteries.
Move Your Way
Exercise isn't just about the gym. The goal is simply to get your heart rate up for about 30 minutes, five days a week.
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Take a brisk walk around the neighborhood.
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Have a 10-minute dance session in the living room.
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Take the stairs instead of the elevator when you can.
Manage the "Silent" Stressors
High stress and lack of sleep can put extra strain on your cardiovascular system.
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Prioritize Rest: Aim for 7–9 hours of sleep. Your heart does a lot of its "repair work" while you're asleep.
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Breathing Exercises: When things get hectic, take three deep, slow breaths. It signals your nervous system to calm down and help lowers your heart rate.
Know Your Numbers
High blood pressure and high cholesterol often have no symptoms, which is why they are called "silent" killers. The only way to know your risk is to get checked.
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Blood Pressure: Keep it below 120/80.
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BMI: Knowing your body mass index helps you understand if you're at a healthy weight for your heart.
