Simple Tips for a healthy heart

February is Heart Month

Here are some simple tips for a healthy heart:

1. Increase your intake of herbs and spices, which add flavor, nutrients, and beneficial plant compounds. The more flavor you add with herbs and spices, the less you will need to rely on salt, which can contribute to high blood pressure and fluid retention. 

2.  Increase your intake of beans. They help lower cholesterol, while adding protein, fiber, and potassium - all beneficial for heart health. They are inexpensive, and help save money at the grocery store. 

3.  Make veggies the star of your meals! They are nutrient-rich, add fiber, and plant compounds that decrease heart disease risk. 

4. Snack on fruit and nuts for a winning combo of protein, carbs, fiber, and heart-healthy fat. 

5.  Add activity daily. Even a five-minute walk helps. Take stretch breaks. Lift free weights or use a resistance band to help maintain muscle mass, which naturally decreases with age. 

6.  Breathe deeply to help manage stress. Slow down your breathing by breathing in through your nose slowly, like you're smelling a flower, then breathing out through your mouth, like you're blowing out candles. 

Find more heart-healthy tips and many recipes at the American Heart Association website here.

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If you want to add life to your years, my book, I’m Full, gives you 52 practical tips that have helped me and those I’ve served over my four-decade career. Each tip encourages weekly self-reflection and action and has resources for further reading. Read I’m Full and learn how nourishing yourself can be easy, fun, fulfilling, and delicious!

Pick up I’m Full here: I’m Full: Remindful Eating Tips to Feel Great and Make Peace with your Plate.

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