The heart is a small but mighty muscular organ. It is a powerful pump responsible for circulating blood throughout the body 24 hours a day for our entire lives. It helps regulate blood pressure and oxygen levels, making it a crucial component of the circulatory system and overall health.
The heart also plays a part in regulating the body's metabolism by releasing hormones (like cortisol) and signaling molecules (they tell our cells what to do).
So if weight management is one of your goals, take care of your heart!
Check out our 5 Heart-a-Facts and learn something new about your ticker, and then check out 5 Healthy Heart Habits for optimal living!
-
The human heart is about the size of a clenched fist, making it small enough to fit in the palm of your hand yet strong enough to pump oxygen-rich blood throughout your body. (Don’t worry, it may be small, but you can still have a BIG ‘ol, soft heart! 🥰)
-
Our heart beats about 100,000 times a day! (WOW! ⏱️)
-
The heart has its own electrical system that regulates its beating, allowing it to beat independently of the brain. (So, the heart really does have a mind of its own! 🧐)
-
Emotional experiences such as love, excitement, grief, and sorrow can profoundly affect our heart function. (Well, I think we know that! 😶)
- Heart disease is the leading cause of death worldwide. (Stay with that for a minute.)
So that last one, right? 🤯
The top three diseases affecting the heart are Coronary artery disease (CAD), Heart attack (myocardial infarction), and Stroke, which happens when blood flow to the brain is disrupted, leading to brain damage or death.
Are you ready to take your heart health seriously? Here are 5 Healthy Heart Habits to get you and your loved ones on the road to optimal living!
1.) Get More FIBER!
A fiber-rich lifestyle can help support heart health and reduce the risk of heart disease by promoting healthy blood pressure and reducing inflammation.
Fiber helps lower cholesterol levels by reducing cholesterol absorption into the bloodstream.
Soluble fiber is considered to be the best type of fiber for heart health. Why? Because soluble fiber is a superhero working in your intestine to bind with bad cholesterol (LDL) and kick it out of your system! It works like a big sponge - soaking up bad cholesterol and triglycerides and politely escorting it outside of your body (into the sewer system).
Q: So, how much soluble fiber do we need for heart health? A: 30 grams of fiber daily!
Soluble fiber is found in:
- Oatmeal
- Barley
- Lentils
- Chickpeas
- Fruits such as oranges, apples, and berries
- Vegetables such as carrots, broccoli, and Brussels sprouts
- Nuts and seeds, such as almonds and flaxseeds
- And, just better.® prebiotic soluble fiber
2.) Avoid Ultra-Processed Foods
Ultra-processed foods have a huge impact on heart health. These manufactured foods contain high levels of added sugars, salt, unhealthy fats, and artificial ingredients. Studies have shown that a diet high in ultra-processed foods is associated with an increased risk of heart disease, stroke, and other cardiovascular diseases, as well as obesity, high blood pressure, and high cholesterol. Ultra-processed foods are also typically low in fiber, antioxidants, vitamins, and minerals, which are vital for a healthy heart! Examples of ultra-processed foods: Soft drinks, chips, pretzels, candy, ice cream, crackers, sweetened breakfast cereals, chicken nuggets, hot dogs, muffins, cakes, syrups, jam/jelly, etc.
3.) Exercise Regularly
Regular exercise strengthens the heart and improves its ability to pump blood more efficiently, reducing the workload on the heart and improving cardiovascular health. Exercise has been shown to reduce stress, anxiety, and depression, which can lower the risk of heart disease by decreasing the release of stress hormones such as cortisol and adrenaline.
Aim for at least 30 minutes of moderate-intensity exercise most days of the week to support heart health and overall well-being. But even 5 or 10 minutes a day is better than nothing! We all have to start somewhere!
Good exercises for heart health include:
- Aerobic exercises such as brisk walking, jogging, cycling, or swimming
- Resistance exercises such as weightlifting or resistance band exercises
- Yoga and stretching
- Crank up the tunes and Dance! (We love to dance!) 💃
Remember: It is important to talk with your healthcare team before starting any new exercise program, especially if you have health conditions or concerns.
4.) Manage Stress
A highly stressful lifestyle is bad for your heart. (PERIOD!)
Here are two reasons why:
-
Stress releases hormones like cortisol. In small amounts, cortisol is good for short-term stress responses. Still, chronic exposure to high levels of cortisol can have adverse effects on the body, including increased risk of heart disease, weight gain, and weakened immune function.
- Stress often triggers unhealthy behaviors like overeating, drinking too much alcohol, and not getting enough sleep, which can further harm the heart.
Find ways to help manage your stress (and, or anxiety) that support your healthy living goals. Learning to take time out when stress levels are high is SELF-CARE and essential for heart health. Check out our recent blog on self-care here. 
5.) Talk With Your Healthcare Team to Learn Your Risk Factors
Prevention is key, and it starts with knowledge! Talking to your healthcare team about heart health is critical because they can assess your risk of heart disease based on factors such as your family history, current lifestyle, and medical history. Your team will provide expert insight based on your individual risk factors and help you decide the best plan for your heart health!
Happy Heart Health Month, everyone! So what do you think? Are you ready to pump up your heart health routine?!