{"id":7222,"date":"2022-02-14T09:15:48","date_gmt":"2022-02-14T14:15:48","guid":{"rendered":"https:\/\/corelifemd.com\/?p=7222"},"modified":"2022-02-15T10:42:21","modified_gmt":"2022-02-15T15:42:21","slug":"healthy-tips-to-keep-your-heart-strong-all-year-long","status":"publish","type":"post","link":"https:\/\/corelifemd.com\/dev\/healthy-tips-to-keep-your-heart-strong-all-year-long\/","title":{"rendered":"Healthy Tips to Keep your Heart Strong all Year Long"},"content":{"rendered":"[vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][vc_column_text]<span style=\"font-weight: 400;\">February is Heart Health Month, but our hearts deserve some TLC year-round. Let&#8217;s learn some heart-healthy tips that will keep our hearts, minds, and bodies strong all year long.<\/span><\/p>\n<h3><b>1. Fill up on Fiber-rich foods<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Fiber is one of our best friends when it comes to heart health. Fiber can also aid in losing weight, improving digestion, preventing cancer, and lowering the risk of developing diabetes. Eating adequate amounts of fiber-rich foods can help us to lower many of the risk factors of heart disease, which is the number one cause of death in the United States.\u00a0 Unfortunately, many of us fall short of meeting the recommended amount per day. You may be wondering, \u201cwhat is the daily recommended amount of fiber?\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Institute of Medicine has made the following recommendations for the minimum amount of fiber per day:<\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td><\/td>\n<td><b> \u00a0 \u00a0 Age 50 or younger<\/b><\/td>\n<td><b> \u00a0 \u00a0 \u00a0 Age 51 or older<\/b><\/td>\n<\/tr>\n<tr>\n<td><b>Males<\/b><\/td>\n<td><span style=\"font-weight: 400;\">38 grams\u00a0<\/span><\/td>\n<td><span style=\"font-weight: 400;\">30 grams<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>Females<\/b><\/td>\n<td><span style=\"font-weight: 400;\">25 grams<\/span><\/td>\n<td><span style=\"font-weight: 400;\">21 grams<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<h3><b>2. Limit intake of foods high in fat and cholesterol<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Foods high in fat and cholesterol can promote the buildup of plaque in our arteries that can lead to heart disease. Limiting, avoiding, or replacing them with healthier options is ideal. Foods high in fat and\/or cholesterol include many animal products like meat, seafood, cheese, butter, and eggs, as well as oil, fried foods, and many baked goods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think you may miss the meat? There are so many tasty and fiber-rich options to please your palate and your heart like mushrooms, beans, lentils, peas, tofu, seitan, and meat substitutes such as veggie burgers.\u00a0 Check out the following if interested in learning more: <\/span><a href=\"https:\/\/www.pcrm.org\/news\/blog\/top-five-meat-alternatives\"><span style=\"font-weight: 400;\">Top Five Meat Alternatives<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/www.forksoverknives.com\/how-tos\/substitute-beans-for-meat-guide\/\"><span style=\"font-weight: 400;\">How to Use Beans as a Meat Substitute in any Recipe<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h3><b>3. Engage in regular exercise<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise is a great way to improve heart health and boost your mood! It can be helpful to find enjoyable and energizing activities to complete. Finding a fitness center, like CoreLife Fit, that is designed to make everyone feel comfortable can help keep you motivated and increase your overall activity level. Also, consider trying all three types of exercise: aerobic, resistance training, and stretching. Shoot for at least 150 minutes per week of aerobic exercise, 2-3 resistance training sessions per week, and stretching daily.\u00a0<\/span><\/p>\n<h3><b>4. Practice stress-management techniques\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Meditation and deep breathing are great ways to reduce stress. There are many mindfulness practices that reduce stress and symptoms of anxiety and depression. Leah Mandley discusses <a href=\"https:\/\/corelifemd.com\/mindfulness-a-powerful-tool-to-support-mental-health\/\">the importance of mindfulness<\/a> and gives a deeper understanding of this practice. Other stress management techniques include yoga, tai chi, and Qigong.\u00a0<\/span><\/p>\n<h3><b>5. Get adequate sleep<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Lack of sleep is directly associated with cardiac problems and obesity. It can disrupt hormone levels which lead to a considerable increase in the person\u2019s appetite, making them feel hungry even when the body doesn\u2019t need food. Getting 7-8 hours of sleep per night is essential to living a healthy lifestyle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What heart-healthy tip will you focus on this month?<\/span>[\/vc_column_text][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"<p>[vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][vc_column_text]February is Heart Health Month, but our hearts deserve some&#8230;<\/p>\n","protected":false},"author":29,"featured_media":7225,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[7],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Healthy Tips to Keep your Heart Strong all Year Long | CoreLife Healthcare<\/title>\n<meta name=\"description\" content=\"February is Heart Health Month, but our hearts deserve some TLC year-round. 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