According to the CDC, heart disease is the leading cause of death for women in the United States. It continues to cause one in every five female deaths.
Let’s take a look at ways to be intentional about strengthening our heart health — the hardest working muscle in our bodies. Here are three check-ins to have with yourself.
>> RELATED READ :: Best Gyms with Childcare in Plano, Frisco, McKinney, and More <<
1. Focus on Movement
Check-in: How much do you move in your daily life? Do you need more movement? What are three small, manageable ways you can move more today than you did yesterday?
No time for exercise? Then aim for movement. The ultimate goal for heart health is to do 150 minutes of moderate exercise each week. However, a doable step towards that goal is to simply add more movement into your days, starting with walking. For me, this means that when my watch gives me a nudge, I stand up right away and walk around my house.
Being sedentary during COVID wreaked havoc on my body that I’m contending with years later. I gained weight, lost energy, and my annual physical showed that my cholesterol levels — an indicator of heart health — took a dip into the red zone. Ugh.
>> RELATED READ :: Easy Life Changes to Lower Your Risk of Heart Disease <<
In my quest for improving my cholesterol, I learned that movement matters. Here are ways I’m moving more:
- I set a five-minute timer and jog in place from room to room, up and down my stairs, around the kitchen island — anything to get my heart rate up.
- At times when I normally sit the entire duration, like waiting on my tire rotation or at my son’s soccer practice, I now turn on a podcast and walk during a portion of that time.
- I look for time in my schedule, like during long conference calls, when I can stand or walk instead of sit.
No need to exercise like an athlete! We just need to keep our bodies active, even in short bursts, so our hearts get revved up to a healthy pace throughout the day.
2. Macronutri-What?
Check-in: What do you have planned for dinner tonight? Is every macronutrient on your menu? If not, can you substitute a healthier item for a less healthy one?
When I first heard the term “macronutrients,” I rolled my eyes thinking it was another buzz word that couldn’t apply to me without paying for an expensive trainer or nutritionist.
Wrong! Macronutrients are simply proteins, carbohydrates, and fat — the main nutrients our bodies need to function. When we ensure all our meals have a combination of the three, our hearts will be beating for joy.
>> RELATED READ :: Winner Winner Chicken Dinner :: 18 Easy Weeknight Dinners from Registered Dietitians <<
Wondering where to start with macronutrients?
- Add lean protein. Eat three to five ounces of lean proteins like eggs, chicken, fish, and tofu in every meal.
- Get to know the healthy carbs. Many of us think of carbs as pasta, bread, and rice — all of which should be eaten in moderation — but there are healthier options that can boost heart health: Fruits, vegetables, and whole grains like quinoa, oats, and brown rice.
- Embrace healthy fats. This includes avocado, nuts, seeds, and olive oil. Our bodies need healthy fats in small amounts from healthy sources, rather than from processed and sugary foods.
The more I learn about macronutrients, the more I feel in control of my food choices. Don’t get me wrong, I still want sweets and wine every single day, but I have a better handle on how different foods help or hurt my body. This helps me make those tough choices.
A food scale also helps! Food scales help you understand serving sizes on nutrition labels. Plus, they eliminate the need for measuring cups and spoons.
3. Sleep Is Essential to Heart Health
Check-in: How many hours of sleep did you get last night? If it was less than seven, what’s a change you can make to get at least seven hours of sleep?
I often see emails from a fellow mom with a sent time of 1:00 or 2:00 a.m. That’s been me on more than one occasion. All I’ll say is that we need to stop doing that to ourselves and prioritize our sleep.
For optimum health, we need seven to nine hours of sleep. My bedtime tends to be 11:30 p.m. with a wake time of 6:30 a.m., which is seven hours of sleep. But I find that an ideal bedtime for me is 10:30 p.m., which gives me eight hours of sleep.
>> RELATED READ :: 4 Ways to Improve Your Sleep Right Now <<
Health Education Beyond High School
If you’ve read any of my pieces, you’ll know that I’m big on continued education. This includes learning about our bodies, especially as we age.
Following health coaches, trainers, and nutritionists on social media is a great way to get information and inspiration. Some of my favorites on Instagram are @ellenludwigfitness, @downshiftology, @collegenutritionist, and @nike.training.
And while I was looking for this book at Half Price Books, I found Find Your Path by country music star Carrie Underwood. I bought it because Carrie looks strong and fit each time I see her on television. I highly recommend this book for anyone wanting to adopt a healthy lifestyle. It includes all the basics with great fitness and nutrition tips that are central to great heart health.
>> SIGN UP :: Get Collin County Moms News and Events in Your Inbox <<
