Blood pressure and body weight may have crept up, and you’re stuck wondering what you can do to make things better. You don’t want to experience a heart attack, but you also don’t want to start training for a marathon.
I get it.
The truth is, you don’t have to do too much to improve heart health. A few simple decisions each day can help reduce blood pressure and get your heart healthier. You don’t necessarily need a complete lifestyle overhaul or to train with an athlete’s intensity.
There is evidence to suggest that just a little more movement each day can make a noticeable difference in heart health and blood pressure. About 4,000 steps per day can make a change, not the often-cited 10,000.
Once you hit those, keep looking for ways to add more. If you can get to 10,000 or more, great! And you don’t need to go out and hustle for them either. You can walk around your home intermittently throughout the day.
A few minutes here and there throughout the day can make a big difference.
Activity is central to better heart health. So is diet. Doing your best to cut down on high sugar food and drinks and other processed foods is another way to improve heart health significantly.
Replacing those sugary and processed items with fiber and nutrient-rich fruits, vegetables, nuts, and unprocessed foods can make a difference. Including more whole grains and plant-based foods, even a few servings a day, can help.
Like exercise, dietary changes are best conducted incrementally. It starts with one less spoonful of sugar in your coffee or tea, one less glass of fruit juice, and replacing your dinner role with a sweet potato.
You can make decisions today that can help rescue your heart health tomorrow. It takes a commitment to make a few small choices every day that can add up to something significant.