Most of us are often looking for new ways to get healthier and improve our overall well being. However, when it comes to making healthy changes to your lifestyle, making abrupt and extreme changes may be hard to keep. Instead, try making smaller promises to yourself and incorporate these small tips in your days, weeks, and months for optimal heart health.
Avocados
Avocados are an excellent source of monounsaturated fats, which help support healthy cholesterol levels. These healthy fats and the high fiber content in avocados also help create a feeling of fullness, making them great additions to any smoothie and an alternative for cheese or mayonnaise on sandwiches.
Bergavit®
Bergavit is a clinically studied, standardized extract containing the main active flavonoids of bergamot juice. This potent ingredient works to support cardiovascular health by promoting healthy cholesterol levels and can be found in 1MD Nutrition’s CholestMD®.
Cinsulin®
For metabolic health support, CinSulin®, a patented cassia cinnamon taken daily, can help maintain healthy blood sugar levels. When combined with the powerful ingredients in GlucoseMD®, CinSulin® offers targeted metabolic and heart support.
Drink Water
Staying hydrated promotes healthier circulation and ensures that oxygen and nutrients are delivered efficiently through the body. Start every day with a glass of water and plan to keep a large bottle of water with you, keeping in mind that you should finish it by the end of the day.
Essential Minerals
There are several minerals important for heart health. Make sure you are getting enough magnesium (nuts and seeds) and potassium (bananas and beans) for blood pressure support, as well as manganese (leafy greens) and chromium (apples, broccoli, and whole grains) for blood sugar support and arterial health.
Fruits
Eat more fruit. Fruits are full of essential nutrients that support the heart and overall health. Berries are full of antioxidants that help support healthy cholesterol levels, arterial health, reduce typical oxidative stress, and help maintain healthy blood sugar levels. Bananas and oranges have plenty of potassium, which helps support healthy blood pressure.
Get Outside
Make time each day to go outside, get some fresh air, and get moving. Walking is the easiest way to exercise. All you need is a pair of good shoes and a safe place to walk. A brisk walk that gets your heart rate up will support normal energy levels and help keep your heart healthy.
Healthy Snacking
When you feel the urge to snack, grab a handful of nuts or seeds. They are a healthier snack alternative to chips, pretzels, and processed foods and are inexpensive, easy to store, and easy to pack when you're on the go. Almonds, walnuts, and chia seeds, in particular, are good sources of heart-healthy monounsaturated fats and fiber.
Increase Activity
Find ways to move your body more throughout the day. Take the stairs instead of elevators, park far away from stores or buildings and walk to them, and jog in place or use a treadmill when watching television.
Junk Food
Cut out junk food. The refined carbohydrates, added sugars, and saturated fats can trigger occasional oxidative stress and negatively affect healthy weight management, cholesterol, and blood sugar levels, all of which work against your goals for long-term heart health.
Know Your Numbers
A heart-healthy routine involves knowing and monitoring your blood pressure, blood glucose, and cholesterol levels. Visit your primary care doctor regularly to ensure these numbers stay within normal ranges for optimal heart health.
Lion’s Mane
You won’t usually find the lion’s mane mushroom in the produce section of your local store, but with a daily dose of GlucoseMD®, you can still get its benefits. This healthy fungus can help support healthy blood sugar levels for proper metabolic and circulatory function.
MagMD® Plus
Magnesium is one of the most important minerals for heart health. Add MagMD® Plus to your day, so you get the magnesium you need, coupled with zinc to support magnesium absorption, to maintain the coordination of heart activity.
Niacin
Niacin is an essential B-complex vitamin needed by every part of your body. As a key ingredient in CholestMD®, niacin can help aid healthy lipid levels and blood circulation to provide comprehensive cholesterol and cardiovascular support.
Oats
Oats are a great source of soluble fiber, which helps to reduce LDL cholesterol levels. The macronutrient composition of oats provides almost four times more healthy fat, one-third more protein, and less starch than other cereals, and it is easy to prepare. Start your days off right with a bowl of oatmeal topped with fruits, nuts, and seeds.
Practice Meditation
Make more time for meditation. Deep breathing and meditation help support the body’s ability to manage everyday stress while promoting a sense of calm and focus. In alleviating occasional stress and tension, you can support cardiovascular health and longevity.
Quit Smoking
Chemicals in tobacco affect blood vessel health, cholesterol levels, and normal blood clotting function, negatively impacting circulation and blood pressure. Quitting is the most effective way to support circulatory and cardiovascular health.
Regular Supplements
Daily supplementation with targeted heart health supplements like CholestMD® and GlucoseMD® is an effective way to promote long-term heart health. GlucoseMD’s berberine bark extract supports normal blood sugar levels and sugar uptake from the blood into the muscle, while CholestMD’s Bergavit helps promote healthy cholesterol levels.
Skip the Salt
Salt (sodium) is a necessary mineral that supports healthy nerve and muscle function and keeps body fluid levels in proper balance. This fluid balance is delicate, and too much sodium can increase blood pressure and body fluid levels, which works against your efforts to support your heart. To reduce salt intake, choose whole unprocessed foods and herbs and spices to season foods.
Take Care of Your Teeth
You may not realize that your dental care is linked to your heart health. By maintaining a good oral hygiene routine, you can reduce the presence of bacteria in the mouth, which, if left uncontrolled, can travel through the blood to your heart and other areas of the body.
Use Your Time Wisely
It is important to make time for proper meals, exercise, and relaxation. With a daily routine, you can optimize your time to stick with healthy habits. Also, make time for activities and hobbies you enjoy because your mental health promotes physical health and well-being.
Vitamin B12
B12 is an essential, water-soluble vitamin that your body needs but is not able to produce. B12 promotes the body’s ability to produce red blood cells to support healthy blood flow and arterial integrity. You can get more vitamin B12 from a powerful daily supplement like 1MD Nutrition’s Vegan B12.
Weight Management
Lack of weight management can affect healthy cholesterol, blood sugar, and blood pressure levels. It is important to eat a balanced diet and get plenty of exercise to help the body burn more calories so you can maintain a healthy weight for optimal cardiovascular support.
eXercise
Regardless of your heart health, it is recommended that you develop a regular exercise routine. Experts recommend you spend at least 150 minutes per week doing moderate exercise. Try walking, swimming, cycling, weight training, and yoga to get your new heart-healthy routine started.
Yoga
Yoga is a great way to support physical and mental health, gain flexibility and mobility, and increase your overall strength. Yoga helps to promote restful sleep, circulatory health, reduce occasional oxidative stress, and can help support a healthy response to stress.
Zzzzzs
Make sure you set and stick to a sleep routine. A restful night’s sleep promotes arterial health for optimal circulatory and cardiovascular health. During sleep stages, the heart rate slows, blood pressure drops, and breathing stabilizes, which helps promote long-term heart health.
Final Thoughts
Healthy lifestyle changes are easier to keep when they are more manageable. So, start small by incorporating a few changes into your life. Turn these tips into a healthy routine that includes nutrition, exercise, and stress management to promote heart health.
A few small changes will go a long way towards maintaining healthy blood glucose and cholesterol levels, circulatory health, and keeping you heart-healthy throughout the year.
Dr. Heather Shenkman
Dr. Heather Shenkman is a board certified interventional cardiologist. She completed a six year program at Albany Medical College, graduating at the age of 23. She completed her residency at Henry Ford Hospital, cardiology fellowship at the University of Rochester, and interventional cardiology fellowship at the esteemed Tufts Medical Center in Boston.
