The team at Pomona Valley Heath Centers wants to help you improve your heart health with a few simple lifestyle changes. These changes are small, they won’t take much time, and you don’t have to do them all at once.
To enjoy a long, heart-healthy life, start by making a few small changes now to help strengthen your heart for a lifetime.
Easy ways to a healthier heart
Try making one small change a week to improve your heart health.
Heart healthy diet
The best thing you can do for your heart each day is to eat a heart-healthy diet filled with a variety of fruits, vegetables and whole grains. Limiting saturated fats, trans fats and sodium is very important for heart health because they can lead to high blood pressure and coronary artery disease. If hydrogenated margarine, butter, lard and nondairy creamers are a regular part of your diet, try substituting with olive oil, coconut oil or avocados.
One brisk, 10-minute walk a day can get your blood pumping and help strengthen your heart. Once you’re ready, you can alternate walking with jogging, climbing stairs, or biking to keep your routine interesting.
Don’t be intimidated by the thought of lifting weights. You can easily weight train at home with a few soup cans. Try lifting soup cans above your head, out to your sides, and in front of you for three sets of ten. When this gets too easy, you can increase the number of repetitions and add in lower body exercises as well. This not only tones and strengthens your arms; it helps improve circulation.
Frequent hand washing
This one is almost too easy. Washing your hands can help prevent infections like flu and pneumonia, which can be very hard on your heart. So wash often with clean, running water and soap for at least 20 seconds. Take care to wash your wrists, in between your fingers and under your fingernails, as well as the backs of your hands where germs can hide.
Regularly sleeping six to eight hours a night has shown to help lower heart rate and blood pressure. Be sure to get plenty of rest to help prevent cardiovascular problems later in life.
Taking good care of your heart is easy. Make a few easy lifestyle changes now, and you will reap the rewards of a healthy heart for years to come. Incorporate one of these simple changes into your daily routine each week for a healthier heart.
Schedule an appointment today with the experienced physicians at Pomona Valley Health Centers at (909) 536-1493.