Happy February! Did you know that February is American Heart Month? To celebrate, let’s have a heart- to-heart chat! Typically, you hear the same old heart-healthy tips. Don’t smoke, exercise more, lose weight, and eat less. Sound familiar? Yep. So, what’s new? Over the last two years, A LOT IS NEW! In general, we sit more + walk less. PLUS rising COVID fatigue, stress, anxiety, and depression.
The pandemic has changed us all. We have had to make small changes in everyday life to strengthen our immunity + decrease our chances of catching + spreading of the coronavirus. Why not tack on a few small changes to improve our heart health + decrease our chances of a cardiovascular event?
Going forward, let’s look at heart health a little differently. Small changes = big results. EASY, FIVE MINUTE CHANGES! Let’s do this!
Tara’s Five Minute Tips
For A Healthy Heart
Go to bed 5 minutes earlier
Regardless of your age or weight, when you don’t get enough sleep, your risk for heart disease + heart attack go up! Come on guys, this one is easy.
Schedule blood work
SO MANY of us cancelled appointments over the last 2 years as we were distancing ourselves from others. Make the call today+ at least get some basic lab work done. There might be something on that bloodwork that can help save your life. This one will definitely take less than 5 minutes out of your day today!
Get sneaky with exercise
5 minutes of vacuuming, walking up the stairs, or doing your own grocery shopping all count as exercise! The goal is 150 minutes per week to protect your heart. 5-minute increments add up! Small changes = big results. Still curious? Read this: Eat, Move, Live, Repeat.
Not all fats are created equal
This will take less than 5 minutes + then you get to eat yummy things. Read this: How To Eat For Heart Health or What Is A Whole Food, Plant-Based Diet or How To Choose A Cooking Oil
Once a day, swap your fruit juice for a whole fruit
Yes, it will take you longer to peel + chew an orange than it will take you to pour + drink a glass of orange juice BUT it will not take you more than 5 minutes. Make this switch once a day! This does lots of things! It gives you added fiber, keeps your blood sugar more stable, makes you feel fuller, likely lowers the calorie content, and helps with constipation! ALL things that help lower your risk of heart disease! ANOTHER easy one. Not sure? Start here: Calorie Density 101: How to Lose Weight Eating More Food or How To Eat To Prevent Diabetes.
Count your blessings
5 MINUTES OR LESS per day of acknowledging something (anything!) positive in your life has been found to improve well-being + longevity. At the same time this decreases chronic anger + worry! These things do guess what? DECREASE high blood pressure and chance of heart attack! Check this out: Eat, Move, Live, Repeat.
EAT snacks!
Yep, you heard me. Go NUTS! Meet one of my new favorite phrases: don’t take things away from your life, add them! You are going to eat a snack anyway. Why not take 5 minutes per day to plan + prep the snack? While you are at it, go nuts! Make a snack with heart-healthy nuts and whole grains! Try one of my favorites: Cranberry Peanut Butter Energy Bites or Homemade Chewy Peanut Butter Granola Bars.
Go frozen
Lower inflammation = lower chance of heart attack + stroke. Many studies have shown us that eating more colorful foods lowers the levels of inflammation in our bodies. BUT availability + price are huge barriers to eating these foods. Shop in the frozen section! Frozen fruits + vegetables have just as many nutrients as their fresh counterparts. Check this out: Guide To Frozen Vegetables (Myths + Methods!).
Set a timer for 5 minutes every hour
Yep, 5 minutes. Why? In just 5 minutes, you can undo the damage of a full hour of sitting! What damage? There is evidence that shows that one hour of sitting can prevent proper circulation to your legs and heart. This same study showed us that the participants that stood up and walked as slow as 2mph for 5 minutes prevented the poor circulation from the prolonged sitting. I’m not expecting you to do sprints across your office every hour BUT maybe leave your water bottle or phone in another room + go get it every hour.
So … what did we add for heart health?
Yummy nuts as a snack, a break from our work every hour, a freezer full of frozen fruits + veggies, an avocado on our tacos, an orange or maybe an apple, a thank you now + then, and the best for last … 5 extra minutes of sleep 💟
❤ Hope this helps you stay heart-healthy, MVFam + friends! ❤
All the best,
Tara ❤
Want more on heart disease? Head over to The American Heart Association or The CDC.
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