Maintaining overall health is vital, but when it comes to well-being, heart health takes center stage. Heart disease remains a leading cause of mortality, yet adopting a heart-friendly lifestyle can make all the difference. With heart disease being preventable through lifestyle choices, it’s never too early to begin cultivating healthy habits.
Here are three simple steps that contribute to a healthier heart:
Nourish Your Body
Embrace a balanced and nutritious diet that includes an array of fruits, vegetables, whole grains, lean proteins, and healthy fats. A heart-healthy eating plan can significantly impact heart health. Alongside heart-friendly snacks like grapes, consider adopting recipes such as Grape, Broccoli, and Avocado Salad with Toasty Oat Topping. The delightful sweetness of California Grapes complements the savory broccoli slaw, while the oat topping adds a satisfying crunch.
Grapes contribute to heart health by being low in sodium and offering vitamin K, which promotes cardiovascular well-being. With 7% of the recommended daily potassium intake, grapes aid in maintaining healthy circulation by promoting blood vessel relaxation. The antioxidants and polyphenols found in grapes also support heart health. Research published in the “Journal of Nutrition” reveals that regular grape consumption leads to reduced blood pressure, improved blood vessel function, and decreased markers of inflammation.
Separate studies in the same journal reveal that women and men who incorporated grapes into their diets experienced lowered blood triglyceride and LDL cholesterol levels, reduced inflammatory proteins, and improved heart health markers.
Prioritize Quality Sleep
Adequate sleep is essential for heart health. Experts recommend adults get 7-9 hours of sleep per night. Establishing a bedtime routine by adhering to consistent waking and sleeping times can aid in achieving this goal. Creating a comfortable sleep environment involves disconnecting from electronics and ensuring a cozy room temperature.
Stay Active
Regular exercise offers multifaceted health benefits, including positive effects on heart health. Engaging in physical activity lowers blood pressure, reduces inflammation, and aids in weight management. The American Heart Association suggests at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity each week. To fuel your workouts and recovery, opt for heart-healthy, hydrating foods like grapes.
Promoting heart health through these steps contributes to a healthier and more fulfilling life. With commitment and consistency, you can make heart-conscious choices that support your overall well-being.
