Show Your Heart Some Love
The month of February is all about love. We are surrounded by heart-shaped candies, chocolates, cards and cakes but why do we forget to actually show our own hearts some love too? Did you know that February is also American Heart Month? At Revive Superfoods, we want to help raise awareness about heart health and provide you with some tips to reduce your risk of developing cardiovascular disease.
Written By Sara Prodanos (@sara.prooo), a Personal Trainer and Physical & Health Educator who is passionate about building strength from the inside out and doing things that make you feel good!
Here are 6 heart-healthy habits to follow so you can continue to love with your whole heart ❤️
1. Know the risk factors
Are you or a loved one between the ages of 40 and 75 years old? Does heart and stroke disease run in your family? Do you smoke, have high cholesterol levels or high blood pressure? If yes, make it a priority this month to incorporate some of the following tips into your daily routine and reduce your risk. Get your family members involved too! Spread awareness and love.
2. Move that body!
Spoiler Alert! Your heart is a muscle and needs exercise too… Try to get at least 20 minutes of physical activity every day with a slightly sweaty glisten! Need some help? Check out our IGTV workout series! Too busy? Go for a walk during your lunch break, march on the spot during commercial breaks, or dance around in the kitchen while you make dinner. Anything and everything counts!
3. Don’t stress
Stress is a silent but powerful force against a healthy heart. Schedule some time for yourself to do the things that relax you. Take a bubble bath, read a book, meditate, or incorporate yoga into your routine. A peaceful mind is a peaceful and healthy heart. Need some help meditating?
4. Catch those Z’s
Sleep is so important for heart health and we rarely get enough of it! Studies have shown that lack of sleep may be linked to high blood pressure and heart disease. Did you know that poor sleep can also lead to unhealthy habits? When we are tired, we tend to be more stressed, less motivated to be active, and make unhealthy food choices. Aim to get an average of 8 hours of sleep per night! Need some extra help sleeping? Relax Melodies offers the perfect guided meditation and relaxation to help you sleep better!
5. Quit Smoking
Talk to your healthcare professional for strategies to help you eliminate your smoking habit. Smoking increases your heart rate, tightens your arteries, and can cause you to have an irregular heartbeat. It also raises your blood pressure, which increases your risk of stroke. This all makes your heart work harder but not in a good way! So quit it (pun intended)!
6. Eat heart-healthy foods!
Your heart loves fruits and veggies, whole grains, legumes, nuts, plant-based proteins, lean animal proteins and fish. Limit saturated fat, avoid trans fats and choose healthy fats like olive and avocado oil. And when you are buying packaged food, read the food labels to limit your sodium and sugar intake as well.
Choose to give your own heart some love this month! Take care of it, so it can take care of others. This means being active, eating healthy, avoiding tobacco, and managing the conditions that put you at a greater risk.
If you have any personal questions or need more information, please consult your healthcare professional.