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Your heart is the hardest-working muscle in your body. It beats [about(http://mlsupport.org)] 100,000 times a day, pumping blood to every corner of your system without ever taking a vacation. Because it does so much for you, it makes sense to return the favor.
The good news? You don’t need to run a marathon or eat only kale to keep your heart healthy. Small, consistent changes are often enough to make a big difference.
1. Move Your Body (Even a Little)
Your heart is a muscle, and like any muscle, it gets stronger with exercise. You don't need a gym membership to see benefits.
The Goal: Aim for at least 30 minutes of moderate activity, five days a week.
The Start: A brisk walk, a dance session in your living room, or taking the stairs instead of the elevator all count.
2. Eat the Rainbow
What you put on your plate determines how hard your heart has to work.
Fiber is your friend: Oats, beans, and whole grains act like a sponge, soaking up bad cholesterol.
Healthy Fats: Not all fat is bad. Avocados, nuts (like walnuts and almonds), and olive oil help protect your heart.
Watch the Salt: Too much sodium raises blood pressure, which puts strain on your arteries. Try flavoring food with herbs, lemon, or garlic instead.
3. Stress Less, Sleep More
In our busy world, we often overlook rest. However, chronic stress and lack of sleep are silent enemies of heart health.
Sleep: Aim for 7–8 hours a night. During deep sleep, your heart rate and blood pressure drop, giving your heart a much-needed break.
De-stress: whether it's deep breathing, reading, or chatting with a friend, finding ways to lower your stress hormones protects your heart from inflammation.
4. Know Your Numbers
You can't fix what you don't measure. Make it a habit to check these three numbers at least once a year:
Blood Pressure
Cholesterol Levels
* Blood Sugar
The Bottom Line
Heart health isn't about perfection; it is about progression. Taking a 10-minute walk today is better than sitting on the couch. Eating an apple is better than eating a bag of chips. #healthcare #recovery #hospital