Hi All!! HAPPY Midweek :D
How are you?! I'm thrilled that you're here!! How's your week going so far?! Are you crushing it?! Remember that accomplishing small goals are achievements too!! Even minor upgrades, tweaks, and relaxation techniques keep us in great shape :D The following are 4 heart-health habits to help you live healthy and keep that heart pumping! Read away!!
1. Toss walnuts on everything!
Their omega-3 fatty acids keep your entire cardiovascular system running smoothly. They've been proven to lower blood pressure, reduce the risk of blood clots, and prevent heart attacks. Also rich in healthy fats: Wild sockeye salmon, black cod, sardines (yuck...lol), flaxseeds, and soybeans. Twice a week, incorporate such an omega-3 heavy hitter into your meals, or take an EPA and DHA supplement daily.
2. While you're at it, include spices baby!
Some of the most flavorful spices can help relieve harmful inflammation, reduce cholesterol, and lower blood pressure. Aim to use cardio-protective seasonings like ginger, garlic, turmeric, and cayenne pepper daily.
3. Not a lot of time to exercise?! No worries!! Do mini-workouts!!!
Exercise reduces cardiovascular inflammation, lowers bad cholesterol, and makes your arteries more flexible. And your heart benefits from even short bursts of activity. Your goal for mini-workouts: A total accumulation of 150 minutes per week. Counting everything, down to the walk you took during lunch and the few minutes of exercise in the morning.
4. Meditate for 10 minutes! Guys...you got this...meditating isn't just for the gals :D
Meditative breathing stimulates the vagus nerve, which regulates blood pressure and heart rate. A method called Bhramari Pranayama can relax you quickly. Place your thumbs over each ear canal, set the pads of your index and middle finger over your eyelids, and rest your ring fingers on either side of your nose. Inhale for 5 seconds, then exhale for 15 while making a quiet humming sound.
These are smart habits to take on! Respect your FABULOUS body and start now!! YOU GOT THIS :D
Have a HEALTHY day!
I'm heading out to exercise my butt off...lol...i'll be back here on Fridayyyyy!!
Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist