Submitted by Bernie Allen, ADRC Nutrition Program Coordinator
According to the World Health Organization, cardiovascular diseases are the number one cause of death globally. Here are a few ways to give your heart a little extra love this month:
Eat Heart-Healthy Foods
High blood pressure is the leading cause of heart disease and stroke, according to the Centers for Disease Control and Prevention (CDC). If your blood pressure numbers are high, there are foods that can help decrease your blood pressure naturally. Some examples of these foods include:
• Fruit – Citrus, Berries and Kiwi
• Whole Grains – Whole Wheat, Brown Rice, Oats, Rye, Barley, Buckwheat and quinoa
• Leafy Green Vegetable – Spinach, Collard Greens, Kale and Swiss Chard
• Greek Yogurt
• Nuts – Walnuts, Pistachios and Almonds
• Fatty Fish – Salmon, Mackerel, Sardines and Tuna
• Vegetables – Carrots, Celery, Tomatoes (tomato products) and Broccoli
• Beans and Lentils
• Seeds – Pumpkin, Chia and Flax
Get Moving
It’s no secret that exercise has been linked to heart health, and the American Heart Association recommends that most older adults participate in at least 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent combination of each per week. Some examples of exercise recommended by the American Heart Association include:
• Exercise Classes
• Riding a Bicycle
• Dancing
• Golf (without a cart)
• Yard Work/Gardening
• Swimming/Water Aerobics
• Tennis/Racquetball
• Vacuuming/Washing Windows or Floors
• Walking/Jogging
• Exercises using exercise bands, weight machines or handheld weights
• Pilates/Yoga/Tai Chi
Practice Gratitude
There is evidence that gratitude can help fend off heart disease, so be sure to say thanks today. A study that was published by the American Psychological Association found that recognizing and giving thanks for the positive things in life can improve the health of patients with certain heart conditions. Patients who kept gratitude journals for eight weeks showed a decrease in inflammation and improved heart rate. Consider using a notebook to write down all of the things you are grateful for.
Make Sleep a Priority
Poor sleep can take a toll on our hearts. Chronic lack of sleep has been associated with high blood pressure and heart disease. Here are some tips to help you sleep better at night:
• Avoid caffeine late in the day
• Stick to a sleep schedule
• Increase bright light exposure during the day
• Reduce irregular or long daytime naps
• Avoid alcohol before bed
• Exercise regularly, but not before bed
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