10 Ways To Protect Your Heart

Diabetes and heart issues often go hand in hand. The good news is that staying heart-healthy can be fun. Tennis anyone?

1. HIT THE SACK

Getting enough sleep is an important part of a healthy lifestyle. If you regularly wake up unrefreshed despite a good night’s sleep, talk to your doctor about the possibility of a sleep disorder, which may increase your risk for heart disease.

2. PLAY A GAME

Thirty minutes of exercise five days a week lowers the risks for heart attack and stroke. You don’t have to be good at tennis to enjoy practicing hand-eye coordination while socializing and burning around 400 calories per hour. According to the AHA, physical activity helps you lose weight, which makes it easier for your heart to work efficiently and improves your quality of life. Set a date for racquetball, Frisbee, badminton, croquet, golf – you might not even notice you’re exercising.

3. GO NUTS

One serving of nuts equals a small handful (1.5 oz.) of whole nuts or 2 Tbsp. of nut butter. Squirrel away a handful of nuts or a packet of squeezable almond butter for a powerful snack that’s rich in heart-healthy omega-3s. Walnuts and almonds pack the biggest punch, but hazelnuts, pecans, and pistachios boost HDL (good) cholesterol levels, too. Bonus: Chopped nuts add flavor as a salad topper, and spreads are perfect for apple or celery dipping.

4. STOP SMOKING

Smoking damages your heart and lungs, which is among the reasons why it’s the most preventable cause of early death in the United States. Smokers are more likely to develop atherosclerosis – buildup of fatty substances in the arteries – which can lead to coronary heart disease and stroke. Quit smoking and you’ll have a higher tolerance for heart-healthy physical activity, too.

5. SIT AND KNIT

Excessive stress can wreak havoc on your health, contributing to high blood pressure and making the heart work harder – potentially leading to a stroke. The AHA recommends sewing, knitting, and crocheting as go-to-stress-busters. Need another reason to unravel the yarn? It’s hip to knit: Kate Middleton and Ryan Gosling have both been known to purl, twist, and rib.

6. SHAKE THE SALT HABIT

Sodium increases blood pressure, which taxes the heart. Hide the table salt and control ingredients by cooking meals at home. Goal: < 1,500 mg sodium per day.

7. CONSIDER MED

High blood pressure is the most significant factor for stroke risk. While eating right, losing weight, and cutting back on salt can help, some people are genetically predisposed to hypertension. Ask your doc if a medication might help control yours.

8. SAVOR YOUR MEALS

If you’re over your healthy weight, losing as little as 5-10 pounds may help lower your blood pressure. Take time to enjoy each bite of food and identify the ingredients and spices within a dish. Make conversation with others at the table. Slow down. Eating with mindfulness gives your brain the time to register fullness, which means you’ll eat less.

9. EAT PANCAKES!

Look for heart-healthy and nutrition-packed recipes, such as our yummy Blueberry Buckwheat Pancakes, packed with beneficial flavonoids, beta-carotene, vitamin C, and folate. Plus, foods rich in fiber may help lower your risk for heart disease, stroke, obesity, and type 2 diabetes.

10. GET A DOG

Dog walking provides exercise and socializing for both you and your pooch. Aside from that, you can volunteer at the Humane Society or ASPCA. The CDC cites that pets can decrease your blood pressure, cholesterol, and triglyceride levels, adding to a heart-healthy lifestyle. Plus, petting an animal can lower stress hormones. In fact, an NIH-funded study showed that heart attack survivors with dogs lived longer than those without.