Have you ever took a moment to think about how hard your heart works for you, pumping nonstop your whole life? It’s up to us to show it some TLC.
The real “fountain of youth” is not fewer wrinkles, but actually how efficient your heart is working every single day.
Making small changes in your habits can make a real difference on the strength and longevity of your ticker. These action steps work in your favor to preserve your central pump, yet you don’t have to implement all seven at once. Even if you improve just one or two of these areas, you can reduce your odds significantly of falling victim to the #1 cause of death; heart disease.
Of course, the more actions you follow, the better. So let’s get started.
ACTION 1: GET SEVEN
Getting enough sleep is more important to your heart than you may think. When you lack sleep, not only do you feel run down and foggy in the brain, it’s very stressful on the heart muscle and the entire circulatory system.
In one study, young and middle-age adults who slept seven hours a night had less calcium in their arteries (an early sign of heart disease) than those who slept five hours or less. Participants who said they got good-quality sleep also had healthier arteries than those who didn’t sleep soundly. If you have trouble falling asleep, boost your levels of nitric oxide.
ACTION 2: PUMP YOUR HEART
Aim for enough physical activity to burn between 3,500 - 6,500 calories a week. Most of your daily calorie loss comes from everyday tasks, but science shows that you’ll also need a minimum of 60-minutes a week of cardio exercise that gets your heart rate up and you break a sweat. A brisk walk will do! Optimally 20-30 minutes of aerobic exercise daily provides superior benefits for your brain, heart, mood, and energy levels while adding years to your life.
Also, pay attention to how much time you spend seated, whether it’s at work, in your car, or on your couch at home. Reduce this time asap!
ACTION 3: KNOW YOUR NUMBERS
We’re talking the big three: cholesterol, blood pressure, and blood sugar. When you have them measured, make sure your doctor also tells you what your goal levels should be.
If your blood pressure gets too high, the extra force can damage artery walls and create scar tissue. That makes it harder for blood and oxygen to get to and from the heart. The heart has to pump harder and gets worn out faster. If it can’t get enough oxygen, parts can start to die. When you can measure your current state, you’re able to manage it.
ACTION 4: BE HAPPY!
Do more of what you love! Your emotional health directly effects your heart health. Negative emotions like anger and hostility can increase blood pressure. People with depression are four times more likely to have a heart attack. Adopt a more positive outlook and discover ways to manage daily stressor such as meditation, yoga, walking in nature, being around loved ones who lift your spirits, or simply taking on a hobby you enjoy.
ACTION 5: EAT YOUR HEART OUT!
Your heart works best when it runs on clean fuel. That means lots of whole, plant-based foods (like fruits, vegetables, nuts, and seeds) and healthy fats (like avocado, coconut, grass-fed butter and olive oil).
When making your grocery list, follow this simple rule of thumb: Shop the four corners of the store, buy less foods with a barcode, and cut out salty, sugary, processed “food”.
ACTION 6: LEARN FROM YOUR FAMILY
Even though you have a lot of control over your own heart-healthy destiny, a family history of heart disease can raise your risk significantly. If grandparents, mom, dad, or a sibling developed heart disease (heart attack, heart failure, stroke, high blood pressure, elevated cholesterol, etc.), you’ll want to be extra vigilant about adopting heart-smart habits and routinely have your levels checked.
ACTION 7: TAKE PULSE-8 DAILY
Recommended by healthcare professionals as a primary heart-health support supplement, Pulse-8 provides necessary nutrition to your heart and entire vascular system. Pulse-8 helps maintain healthy blood pressure levels, increases oxygen carrying capacity, improves blood sugar levels, lowers LDL cholesterol, improves kidney function, supports memory and cognitive function, and is shown to increase lean muscle while helping decrease body fat.
Take these seven action steps to heart! You have the ability to change your future by deciding today what matters most.