4 Small Changes For Big Effects
It’s not too late to step up with some changes in honor of American Heart Month. Many of the things you can do to encourage long-term heart health are easy. Here are four to get you started:1. Start walking. “Exercise is the greatest foundation for a heart disease prevention program,” says Nieca Goldberg, M.D., cardiologist and spokeswoman for the American Heart Association. “You should get at least a half-hour, every day of your life.” It’s intense enough if you’re short of breath but can still speak. To lose weight, increase the length to 60 to 90 minutes.
2. Become a regular at the doc’s office. Only a few minutes each year could put you on the path to heart health.
3. You’ve surely heard the buzz about the heart-healthy Mediterranean diet. Make small upgrades to your cuisine by using olive oil instead of butter, eating fresh fruits and veggies whenever possible and incorporating fish rich in omega-3 fatty acids.
4. Sneak in a siesta. Taking a short nap after lunch decreases heart disease risk by 37 percent, according to a study published in the Archives of Internal Medicine.