Your heart works hard for you every day—let’s give it the care and protection it deserves! Whether you are old, young, or somewhere in between, the actions you take now will impact the health of your heart for years to come. The impact of your heart health bleeds into so many other areas of your life, including vitality, energy levels, and your bloodstream. A sad and sobering reality is that heart disease remains the leading cause of death in the United States, with approximately 697,000 Americans losing their lives to it annually. These staggering statistics highlight the importance of taking proactive steps to protect, nurture, and improve your heart and it is truly never too late to start. Here are ten practical and impactful ways to focus on your heart health improvement!
10 Tips for Heart Health Improvement
1. Prioritize Regular Exercise
Physical activity is one of the most effective ways to strengthen your heart and improve overall cardiovascular health. The American Heart Association recommends at least 150 minutes of moderate-intensity exercise per week, which could include a wide range of activities such as brisk walking, swimming, or cycling. Finding what brings you joy is important – whether it is group fitness, pilates, or long walks on the beach, it all counts! Even short bursts of activity like taking the stairs instead of the elevator or taking a quick walk during your lunch break can add significant benefits. The key here is finding ways to exercise that fit your physical ability and interests.
If you aren’t feeling a more rigorous workout, a highly effective and low-stress way to still give your heart a boost is to head into the infrared sauna. Exercise and movement help lower blood pressure, reduce cholesterol levels, and maintain a healthy weight—all crucial factors for heart health. Infrared saunas can give you all the same benefits as a workout while instead relaxing, meditating, reading, or even connecting with your RESET community.
2. Incorporate Contrast Therapy Into Your Routine
Contrast therapy involves alternating between hot and cold exposure and has been gaining recognition for its cardiovascular benefits, among other things. If you are looking for an at-home, mild dose of this therapy, you can alternate between a steamy hot shower and an icy cold one. If you’re in nature, you can jump into an ice lake after finishing a hot hike. At RESET, we encourage our members to alternate between hot tubs and cold plunges at the end of their rotation as part of a recovery method that stimulates circulation. The rapid temperature changes help improve blood flow, reduce inflammation, and promote vascular health. This therapy not only supports your heart but also contributes to your overall physical and mental well-being. Cold plunge and hot tub, anyone?
3. Eat a Heart-Healthy Diet
Your diet plays a pivotal role in heart health. Focus on incorporating foods rich in omega-3 fatty acids, such as salmon, walnuts, and flaxseeds to give your heart some love. Include plenty of fruits, vegetables, whole grains, and lean proteins while minimizing saturated fats, trans fats, and added sugars. A huge piece of your diet is your hydration efforts, too. This is especially important when you are really active or finishing up a session at RESET. Don’t forget to always stay hydrated, especially after completing a rotation, as dehydration can increase strain on the heart.
4. Practice Self-Care to Reduce Stress
Chronic stress can wreak havoc on your heart by raising blood pressure and increasing levels of harmful hormones like cortisol. Prioritizing self-care is essential for reducing stress and promoting heart health. Whether it’s through yoga, a RESET rotation, journaling, or spending time in nature, finding activities that help you relax can have profound effects on your cardiovascular system. At RESET, we emphasize the importance of mental well-being as part of overall heart health and always want to encourage you to “disconnect to reconnect.”
5. Get Quality Sleep
Sleep is when your body repairs itself, and your heart is no exception. Poor sleep quality or insufficient rest can increase your risk of high blood pressure, obesity, and heart disease. Aim for 7-9 hours of uninterrupted sleep per night. This may sound daunting for some, but by establishing a consistent sleep schedule, creating a calming bedtime routine, taking a magnesium supplement, and minimizing screen time before bed, you can help improve the quality of your rest. Red light is a fantastic tool to improve sleep quality, as it boosts melatonin, the hormone responsible for regulating sleep. It helps regulate the nervous system which also leads to better, deeper sleep and is a great modality to end on especially if you’re doing an evening session.
6. Avoid Secondhand Smoke (or, Quit Smoking!)
Smoking is one of the most significant risk factors for heart disease. If you smoke, quitting is one of the best things you can do for your heart and overall health. Within just one year of quitting, your risk of heart disease drops by 50%. Avoiding secondhand smoke is equally as important, as it can cause significant damage to your cardiovascular system over time. Seek support from professionals, friends, or apps to make the process more manageable.
7. Stay on Top of Preventative Care
Regular check-ups with your healthcare provider are essential for monitoring your heart health. Annual physicals, blood pressure readings, cholesterol tests, and blood sugar screenings can help detect potential issues early. Early intervention is key to preventing serious heart conditions. Make sure to follow your doctor’s advice regarding medications, diet, and lifestyle changes. Some highly researched and science-based ways to improve your lifestyle are all of the modalities that RESET offers and we are so proud to bring them to the masses!
8. Maintain Healthy Social Connections
Loneliness and social isolation have been linked to an increased risk of heart disease. Engaging in meaningful relationships and maintaining a strong support network can reduce stress, improve mental health, and promote better heart health. Whether it’s spending time with family, joining a community group, or participating in local wellness classes, prioritizing social connections can have long-lasting benefits for your heart. This is why the RESET community is so powerful! These connections are not only powerful for your social and emotional health, but your heart health, too.
9. Manage Your Blood Pressure
High blood pressure, or hypertension, is a major risk factor for heart disease. Keeping your blood pressure within a healthy range is crucial. Lifestyle changes, such as reducing sodium intake, managing stress, staying active, and maintaining a healthy weight, can help control blood pressure. Infrared saunas penetrate deep into the skin, warming the body and promoting vasodilation (widening of blood vessels). This improves blood flow and reduces resistance in the arteries, which can lower blood pressure over time and is a simple way to keep on top of your blood pressure.
10. Limit Alcohol Consumption
The less alcohol, the better. Excessive drinking can lead to high blood pressure, irregular heartbeats, and other cardiovascular issues. The key is moderation: up to one drink per day for women and up to two drinks per day for men, says the Dietary Guidelines for Americans 2020-2025. If you don’t drink, you’re one step ahead and in a great spot, your heart will thank you for it! Please know that this is not to shame you if you drink. These are just the facts and we have your heart in mind.
Your heart is at the core of your overall health, and taking steps to care for it doesn’t have to be a daunting task. By considering these ten tips for your lifestyle, you can significantly improve your cardiovascular health and reduce your risk of heart disease. No matter your age, it is so important to prioritize heart health—because a healthy heart leads to a healthier, happier life. If you’re looking to jumpstart your heart health journey and improve your heart health, head into RESET Mind & Body to explore our heart-friendly recovery therapies and get plugged into our amazing community.