6 Healthy Habits that Boost Your Heart Health

Lisa Franchi January 21, 2015

Whether you’re a man or a woman, and even if you already have risk factors like high blood pressure or high cholesterol, you can still dramatically lower your chances of developing heart disease if you will adopt the following healthy lifestyle habits.

Don’t smoke and lower your alcohol intake. If you are a smoker, it’s time to quit. Smoking does not only cause lung disease, it causes heart problems too. Second-hand smoke is toxic too, so avoid exposure to it. If you drink alcohol, lower your intake. It should not be more than one or two drinks if you’re a man, and not more than one drink if you’re a woman.

Sleep well. If you always sleep late and wake up very early the next day, you are putting a lot of strain on your heart. Lack of good sleep harms the heart by increasing your body’s natural response to stress, and releasing hormones that increase your blood pressure. To make sure you are not sleep-deprived, aim for 7 to 9 hours of shut-eye each night. Stick to a regular bedtime schedule. It’s a great way to ensure that you are getting enough sleep. If you regularly have troubles falling asleep, it’s time to check your daily routine. Maybe you are drinking caffeinated beverages in the evenings, you are too stressed at work, or you go online or watch television whilst in bed. If yes, it’s time to get rid of these pre-bedtime habits that negatively affects your sleep cycle.

Get your 150 minutes of exercise per week. According to experts, we must spend 150 minutes of moderate to vigorous exercise every week to keep our heart strong. Don’t have enough time? You really don’t have to do it in one session. The good news is that even if you break it down into several sessions, the effect is still the same. That’s it – you can work out for 30 minutes, five times per week. Or spend an hour doing an intense workout, then break the remaining 90 minutes to mini exercise sessions.

Spend more time with friends. Friendships are often overlooked powerful tools against heart disease. But several studies suggest that having strong social relationships can reduce a person’s risk of heart disease, and even promote longevity. In a study by the University of California, Los Angeles, the hormone (called ‘oxytocin’) that is released whenever we experience positive things such as social interactions, is a powerful antidote to stress, which is a major factor for heart disease.

Enjoy a handful of nuts every day. Nuts are really great alternatives to calorie-dense crisps. Nuts are very flavourful and at the same time, offer the crispy texture our palate loves. In 2010, a study by the University of Pennsylvania found that pistachio nuts may reduce the risk of cardiovascular disease, in part by decreasing cholesterol levels. These delicious morsels also contain higher amount of antioxidants lutein, beta-carotene, and gamma-tocopherol, compared to other nuts.

Aim for a healthy weight. Carrying extra pounds is another risk factor for heart problems. Not only that. Being overweight can also lead to diabetes. You really don’t need to pop pills or register to expensive diet fads out there. There’s no better way of losing excess fats than exercising regularly and eating a healthy, well-balanced diet.

If you have one or more habits that harm your heart, now is the time to set a course to a better health and switch to these six healthy habits instead. You don’t have to do them all at once. You can always take the baby steps. Begin with one or two of the habits listed here. And once they’ve become a part of your daily routine, proceed with the others. Taking cognitive behavioural strategies to adopting healthy habits is really effective. Such strategies involve setting goals, tracking your progress, and getting support and motivation.