Friday, 04/17/2026
Health
Healthy heart tips
Update: 17/09/2016
Your middle, that is. You don't have to be\r\nsuper-thin to reap the benefits of a smaller waistline, but according to the\r\nJournal of the American College of Cardiology, carrying too much weight around\r\nthe middle raises blood pressure, affects blood lipids (and not in a good way),\r\nand does other damage to the heart. Abdominal exercises are good, but remember:\r\nit's calories in (what you eat) and calories out (how you exercise) that will\r\nmake a difference.
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3. Knit a scarf.
\r\n\r\nPut your hands to work and your mind will unwind.\r\nEngaging in activities like knitting, sewing, and crocheting helps relieve\r\nstress and does your ticker a world of good. For the "uncrafty" lot\r\nwho don't do needles, a jigsaw puzzle works great too.
\r\n\r\n4. Let the music move you.
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Whether it's a rumba beat or a two-step tune that\r\ngets your body moving, dancing raises your heart rate, burns some calories\r\n(between 150-300 calories an hour), and makes for a great heart-healthy\r\nworkout.
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5. LOL.
\r\n\r\nNot in an email, not on Twitter or Facebook, but\r\nreally: laugh out loud. Whether you like watching Family Guy or Seinfeld\r\nreruns, if it gets you chuckling, it’s good for your heart. Research from the\r\nUniversity of Maryland Medical Center shows that laughter helps relieve the\r\nstress that damages the endothelium, the tissue that forms the inner lining of\r\nblood vessels and helps your blood flow. It also promotes the healthy function\r\nof blood vessels.
\r\n\r\n6. Stretch it out.
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Practicing yoga makes you more limber and helps you\r\nrelax, which combats stress. However, according to recent research from the\r\nJournal of Ayurveda and Integrative Medicine, it also positively affects the\r\nheart rate variability (HRV), which is an indicator for heart health.
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7. Shun the salt.
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Overwhelming research in the New England Journal of\r\nMedicine shows that if the entire US population reduced its salt intake to just\r\na half teaspoon a day, we would significantly reduce the number of new cases of\r\ncoronary heart disease. The studies also concluded that salt is one of the\r\nleading culprits in fueling the rise in healthcare costs in America. Most of\r\nour high salt intake comes from processed food and restaurant-prepared food.\r\nThink twice before filling up on your favorite fast-food fix.
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8. Move it, move it, move it.
\r\n\r\nA new study from Australia found that sitting for\r\nlong periods of time could shorten your life regardless of your body weight. It\r\nappears that being a couch potato has an unhealthy influence on blood fats and\r\nblood sugar. At the office, work in "get up" breaks, and go for a\r\nstroll.
\r\n\r\n9. Know your numbers.
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Keeping your blood pressure, blood sugar,\r\ncholesterol, and triglycerides in check are important for good heart health.\r\nLearn the optimal levels, and don't skip your regular physical exams.
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9. Eat chocolate.
\r\n\r\nNo guilt required. Rich, dark chocolate not only\r\ntastes delicious, the flavonoids it contains can help stave off heart disease\r\naccording to a study published in the American Journal of Clinical Nutrition.\r\nPreliminary research by Johns Hopkins also suggests that chocolate can\r\npositively affect blood clotting.
\r\n\r\n10. Let your housework work for you.
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Vacuuming or mopping the floors may not be as\r\ninvigorating as a Body Slam or Zumba class, but these activities and other\r\nhousehold chores do burn calories. Put your favorite music on, and put some pep\r\nin your weekly chores.
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11. Go nuts.
\r\n\r\nAlmonds, walnuts, pecans, and other tree nuts\r\ndeliver a powerful punch for lowering your risk of cardiovascular and coronary\r\nheart disease. The American Heart Association suggests that substituting foods\r\nhigh in saturated fats with nuts helps reduce bad (LDL) cholesterol.
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12. Be a kid.
\r\n\r\nFitness doesn't have to be boring. Plan an evening\r\nout roller skating or bowling. Do both, and you can burn (on average) around\r\n600 calories, according to the Mayo Clinic.
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13. Consider pet therapy.
\r\n\r\nOur pets give us more than unconditional love; they\r\noffer numerous health benefits. Studies reported by the National Institutes of\r\nHealth (NIH) show that owning pets can lower the rate of dying from heart\r\ndisease and possibly improve heart and lung function.
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14. Cut the fat.
\r\n\r\nSlicing your fat intake to no more than 30 percent\r\nof your daily calories will help cut your risk for heart disease, according to\r\nthe USDA. If you don’t normally read labels or count calories, think twice\r\nbefore you savor your next meal. Do a mental calculation of what you’re eating.
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15. Take the scenic route home.
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Put down your cell phone, forget about the driver\r\nwho cut you off, and enjoy the ride. Eliminating stress while driving will help\r\nlower your blood pressure, which your cardiovascular system will appreciate.
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16. Make time for breakfast.
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The first meal of the day is one you shouldn't skip.\r\nThere is an abundance of good-for-you benefits to eating a healthy breakfast.\r\nWhat’s a healthy breakfast exactly? Whole grains (ex. rolls, cereals, etc.),\r\nlow-fat protein (ex. tofu), low-fat dairy (ex. skim milk, low-fat yogurt, or\r\ncheese), and fruits and vegetables.
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17. Fake your fitness.
\r\n\r\nIt's a no-brainer that exercise is good for your\r\ncoronary health, so why not sneak it in at every opportunity? Park on the far\r\nside of the parking lot, take the stairs, walk and talk with a friend instead\r\nof e-mailing, or play with your kids at the park instead of just watching them.\r\nEvery little bit adds up to better health.
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18. Brew up a heart healthy potion.
\r\n\r\nNo magic is needed when you sip green or black tea.\r\nStudies from Harvard University and the National Institutes of Health (NIH)\r\nthat focus on black and green varieties show that drinking tea can improve\r\narterial health.
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19. Smile.
\r\n\r\nGood dental hygiene does more than keep your pearly\r\nwhites glistening. It may affect your overall health. Research from Harvard\r\nsuggests that several types of cardiovascular disease, including coronary\r\nartery disease, may be connected to oral health.
\r\n\r\n20. Walk it off.
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Next time you feel overwhelmed, get mad, or are\r\ntotally exasperated, take a stroll. A five-minute walk will do wonders for\r\nclearing your head and lowering your stress levels.
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21. Pump some iron.
\r\n\r\nAerobic activities may be the star players in\r\nfitness for a healthy heart, but strength training needs to be part of the\r\nteam. Its effect on weight control is awesome—more muscle mass means burning\r\nmore calories. The American Heart Association gives strength training a\r\nthumbs-up for lowering the risk of heart disease.
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22. Find your happy place.
\r\n\r\nA sunny outlook is good for your heart. Research\r\nfrom the University College London shows that those who are happy tend to have\r\nlower levels of the potentially harmful hormone cortisol and other\r\nstress-inducing chemicals.
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23. Meditation
\r\n\r\nAccording to Harvard Health Publications, the latest\r\nresearch confirms that people who practice meditation are significantly less\r\nlikely to have a heart attack or stroke or die within five years.\r\n"Meditation can be a useful part of cardiovascular risk reduction,"\r\nsays cardiologist Dr. Deepak Bhatt, a professor at Harvard Medical School.\r\n"I do recommend it, along with diet and exercise. It can also help\r\ndecrease the sense of stress and anxiety."
\r\n\r\nWritten\r\nby The Healthline Editorial Team