Living Well for Your Heart

Keeping your heart healthy is important to live a longer, higher quality life. Many factors can cause heart disease. In fact, some people are more likely to get it just because their family members have it. But that doesn't mean you can't do anything about it! Below are examples of changes you can make to improve your heart health. 

Eat Well

  • Maintain a healthy weight: Being overweight can increase your risk for heart disease. Find out how many calories you need each day and stick to it to prevent weight gain. 
  • Eat less salt: The goal for healthy folks is getting less than 2300 mg of sodium per day (talk to your doctor and Registered Dietitian if you have health issues that may change this). Adding less salt to your recipes is a an easy choice, but many foods such as canned soups, deli meats, and processed snacks are high in sodium, and you might not even realize it. Read labels to choose lower sodium foods. Always opt for "no added sodium" products and rinse canned beans and veggies before eating them. 
  • Eat less sugar: Many foods have extra sugar added to them. Soda, sweet tea, and other sugary drinks are some of the biggest sources of added sugar. Drinking 1 can (12oz) of soda each day adds up to 900 calories a week! Trade these for other tasty drinks that have less or no sugar.
  • Cook heart healthy recipes!  Make your recipes healthier for your heart with 5 simple tips! 

Move More

  • Exercise:  Aim for 30 minutes of moderate activity 5 days a week. Get started with our Exercise Tips. 
  • Get creative: Being more active doesn't mean you have to run or lift weights. Start with simple ways to burn 100 calories around the house.
  • Get involved: There are tons of free fitness activities all over CT. From pick up games at local rec centers to free yoga at the library, you have lots of options. Find a list of Free Health Events in CT here!

Cut the Unhealthy Habits

  • De-stress:  Stress over time can cause high blood pressure, putting more strain on your heart. Learning to manage stress can have whole body benefits (Exercise is a great way to do this!).
  • Limit tobacco: Tobacco can damage the heart and blood vessels. Cut out smoking and avoid exposing yourself to second-hand smoke to lower your risk. If you don't smoke, don't start! 
  • Limit alcohol:  Aim for no more than 1 drink for women and 2 drinks for men per day.
  • Check your blood pressure: High blood pressure can be very dangerous, especially if you don't realize you have it. Grocery stores and pharmacies offer free blood pressure readings. Get regular check-ups with your doctor as well, to make sure your heart health is monitored. 
For more details, the American Heart Association offers lots of resources. You can even use their Heart Health Checker, and they'll tell you exactly where you could improve!

A Few Heart Healthy Recipes...

Picture
​Fall Kale and Quinoa Salad
 Picture
​One Pan Pesto Chicken and Veggies
 Picture
​Meatless Dirty Rice
Have more questions?