Forming good lifestyle habits around heart health also contributes to brain health, and there’s no better time to start than the present! Healthy lifestyle choices can lower your risk for heart disease. The Mayo Clinic offers a few steps you can take to boost your heart health– and what’s good for the heart is good for the brain!
Get Up and Move
“Aerobic exercise and resistance training are the most important for heart health,” says Johns Hopkins exercise physiologist Kerry J. Stewart, Ed.D. Taking a walk, running, swimming, or cycling for at least 30 minutes a day, five days a week improves circulation and lowers blood pressure. An energizing game of tennis, basketball or soccer also does the trick!
Strength training with dumbbells, weight plates, machines, or bodyweight exercises also helps reduce fat and create lean muscle mass. It’s especially important for older adults to build strength to increase bone density and improve balance, contributing to overall fitness and lowering the risk of heart disease.
Eat a Heart Healthy Diet
Eating a healthy diet is an important part of disease prevention, and the Mediterranean diet is a powerful tool. A recent study shows that following the Mediterranean diet lowers the risk of death by heart attack by 20%. Fish is a big component of this diet, especially those with lots of omega-3 fatty acids. Fish such as salmon and sea bass lower the triglyceride levels in your blood and put you at lower risk for heart attack and stroke.
Eating plenty of vegetables, fruits, beans, and whole grains, all found in the Mediterranean diet, also improves cholesterol levels and helps prevent type 2 diabetes. These low-sodium foods are also good for your heart and overall health.
Get High Quality Sleep
When we don’t get enough sleep, we’re more likely to develop high blood pressure, inflammation and stress, and gain weight. University of Chicago cardiologists share that practicing good sleep habits can combat these risk factors for heart disease.
To get the best sleep possible, create a comfortable sleep environment that is cool, dark and quiet. Avoid caffeine a few hours before nighttime, and reduce your screen time at least an hour before bed. These habits can help you get into a regular sleep schedule, and consistency is key for quality sleep.
Try Our Heart Healthy Recipes
If you’re looking for ways to incorporate more heart healthy recipes into your rotation, here are a couple you can try!
Salmon Grain Bowl
This Salmon Grain Bowl is packed with Omega-3 fatty acids from the salmon and other nutrients from the whole grains and greens.
Sweet Potato Stew
Sweet potatoes are considered heart healthy for their low sodium and healthy fat content, as well as the antioxidants and fiber they provide.
