hint heart health

8 Simple Ways to Keep Your Heart Healthy

February is American Heart Month, and we’re (so) proud to be partnering with the American Heart Association!

The entire month, we’re donating a percent of all sales from www.drinkhint.com to the American Heart Association’s Go Red for Women Movement. A movement to end heart disease and stroke in women.

Because unknown to most, heart disease is the number one killer of women and is more deadly than all forms of cancer (yikes!).

But, whether a man or woman, here are 8 simple ways to keep your heart healthy.

 

1. Sleep

Aim for 7-9 hours of shuteye a night. If you’re not there, start by going to sleep 15-30 minutes earlier, gradually, each night, until you get where you need to be.  Lack of sleep is linked to an increased risk of high blood pressure, a potential cause of heart disease, a slower metabolism, and difficulty shedding pounds.

 

2. Move your body

Every day aim to move your body for at least 30-minutes, five times a week, doing something you love. If you have a hard time, make it easier on yourself by getting a workout partner to keep you accountable, doing something you actually enjoy, or opting for workout videos you can do in your own home. Don’t be afraid to invest in an activity tracker, like a Fitbit or Jawbone. Tracking may give you that extra oomph you need to get in the recommended 10,000 steps per day.

 

3. Cut out added sugars

Added sugars in sodas, juices, fruity yogurts, and marinades take a toll on our blood sugar, which long-term can negatively affect our heart health and even increase risk of diabetes. So keep it simple and choose foods in their most real whole forms – fruits, veggies, whole grans, beans, lentils, turkey, fish, eggs. Choose water over sodas and diet drinks. If you don’t love plain h2o, that’s where  Hint Water or Hint Fizz come in.

 

4. Choose good fats

Opt for monounsaturated and polyunsaturated fats, like olive oil, nuts, avocado, chia seeds, olives, or fatty fish, like wild salmon and trout. These foods also contain omega-3 fatty acids, which help decrease inflammation in your body (a good thing!).

Avoid trans fat at all costs. These guys pop up in snack foods, margarine, creamers, fried foods, and baked goods and do a number on your heart health.

 

5. Destress

Find tools that help you relax and destress, such as meditation, hiking, journaling, or simply making time for yourself to do nothing. Stress increases blood pressure, which is a negative for heart health.

6. Cook more

Start cooking at home more. Automatically, you’ll eat foods with less sodium, sugar, fat and calories, which are all necessary for a healthy heart. Don’t know where to start? Find a cookbook that speaks to you or checkout Pinterest.

 

7.  Avoid high-sodium foods

Sodium increases risk of high-blood pressure and heart disease. The super interesting thing is that 77% of the salt we consume is in prepared foods (not our salt shakers). So, by choosing real whole foods and cooking more, you’ll automatically eliminate extra sodium.

The top six salty foods are: bread/rolls, cold cuts and cured meats, pizza, canned foods/soups, poultry, and sandwiches from a fast food restaurant.

 

8. Fill up with fiber

Fiber helps our bodies clear out toxins and eliminate bad cholesterol. The American Heart Association recommends a minimum of 25 grams of fiber per day. Add beans to your salads, dish-up your veggies, and enjoy your leafy greens!

 

How do you keep your heart healthy?

 

1 reply
  1. Ajebua Elsie Eweiba
    Ajebua Elsie Eweiba says:

    I avoid stress through singing..
    I rest for two hours every aftern.oon.
    I do trecking every day for at .
    30 minutes.

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