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I was in my early 20s when it dawned on me that I needed to start taking care of myself, if I wanted to be healthy. Although my diet of McDonald’s hamburgers and Diet Coke was the bomb, it wasn’t the best for me. So, I embarked on a life change. If you’ve read my blog at all over the last four years, this isn’t news to you – I’m always trying new workouts, foods and tactics to live my best life. Lately, I’ve tried a few new things that not only have made me feel good, they just so happen to be pretty darn good for my heart.
Five Things You Can Do For Better Heart Health
1.Exercise!
You knew I was going say that didn’t you? Y’all know I love my workouts. The standard recommendation for fitness is to aim for 30 minutes of moderate activity 5 days a week. You can shorten the time of your workouts if the intensity bumps up to vigorous, like a breathless, HIIT workout or spin class! My favorite things to do are dance, run, walk and jump rope. I’ve also really been into yoga lately, which I didn’t think I would ever say. I used to loathe it, but I’ve found many yoga routines that are really challenging. Back to jumping rope, that’s new to me also.
I get bored easily, so it’s best if I mix things up. When I first started jumping rope, it wasn’t the fun and games I remembered as a kid, it is hard! Not only is it cardiovascular, it’s great for your legs. I like to mix it up with different speeds and add in traditional exercises like lunges, squats and planks.
Below is a 15 minute example of a routine I will do with a jump rope. Sometimes I’ll do it twice to meet the 30 minute recommendation or I’ll add in something else, like yoga.
2. Eat a Heart Healthy Breakfast:
Breakfast sets the stage for the rest of the day, so I always try to make that one healthy! Erica is a Registered Dietitian, so I always left all of the nutrition talk to her on the blog. She wrote a post a couple of years ago about eating for better heart health, check that out for all of the details! One of my heart healthy breakfasts that I eat nearly every day is oatmeal, or overnight oats. My favorite combination is:
Peanut Butter Banana Oatmeal
- 1/2 cup rolled oats
- 1/4 cup unsweetened almond milk
- 1/2 banana
- 1 tbsp peanut butter
- dash of cinnamon
I cook the oats first according to the package with almond milk and then I mix in the rest.
Overnight Peanut Butter Banana Oatmeal
- 1/2 cup rolled oats
- 1/4 cup unsweetened almond milk
- 1/2 banana
- 1 tbsp peanut butter
- dash of cinnamon
- 1/4 cup plain greek yogurt
Mix everything together and put in a mason jar, then chill overnight.
3. Take a Daily Fish Oil Supplement
Omega 3s help support a healthy heart.† They’re found in foods like fish, flaxseed, chia seeds and canola oil. I try to get my nutrition from food first (thanks to Erica’s advice) but since I’m not always perfect at what I eat, I like taking a supplement too. I take a multivitamin and Nature Made® Fish Oil 1200mg One Per Day, daily. I’m no expert, but I figure the more I can do for my health, the better. Nature Made® supports leading heart health experts who recommend eating 250 – 500 mg of EPA/DHA per day to help support a healthy heart. “Recommend” amount equates to a calculation based on approximately 1,750 – 3,500 mg of omega-3 fatty acids EPA/DHA found in 2 servings of fatty fish per week. Plus Nature Made® Fish Oil 1200mg One Per Day is purified to remove mercury. State-of-the-art purification processes remove PCBs, dioxins and furans, and mercury to ensure purity levels below 0.09 ppm, 2 ppt WHO TEQs, and 0.1 ppm respectively. Nature Made® fish oil supply only comes from wild caught ocean fish, not farm raised fish.
No Color Added, No Artificial Flavors, No Yeast or Starch, Gluten Free. Anything that can help my heart health is a good thing to me! I picked up my Nature Made® Fish Oil at Walmart. Among too many other things, Walmart is one of those places I wander around and buy random stuff. Anyone else?!
4. Stress Less
I feel like everyone I talk to is stressed and struggles with anxiety. Not necessarily in a clinical sense, but just being in an anxious state. I don’t know about you, but I spend way too much time making up worst case scenarios and getting myself totally anxious and overwhelmed. I know that stress and anxiety is not only pretty unenjoyable, it’s also not good for your health. A few months ago I made a conscious effort to get myself out of a stress spiral. When I started to feel overwhelmed by worst case scenarios or things I couldn’t control, I distracted myself. I started to busy my mind with positive things instead of letting bad thoughts get me down. I read books, or even did something constructive like clean out my closet when I started to feel overwhelmed. Sometimes busying myself just takes my focus off of the issue and helps me relax. Anyone else?
5. Less Caffeine:
I can’t even believe I’m adding this in, I love my coffee. However, too much caffeine not only keeps me up at night, it makes me feel pretty blah and isn’t good for my heart. So, although I haven’t eliminated caffeine, I’ve been trying to consume less. I’ll let you know how it goes, lol.
If you ask me, any little thing you can do to better your health, is a good thing! What about you? Do any of these things come up in your daily routine too?
-Brooke
These are some great tips, these breakfasts sounds yummy.
xo
Pinksole
These are fantastic Heart Health tips and so very important!! Fish oil is amazing and I too limit caffeine, all I consume is one cup a day. I neve ever drink soda, pretty much just water and milk for me. I hope your week starts off right pretty lady!
I LOVE these tips! I have definitely found that drinking less caffeine has really helped with my anxiety! I also need to look into a fish oil supplement!
Rosy Outlook
Such great tips! I totally need to stress less. I am always so stressed out over nothing. Thanks for sharing!
~Samantha
http://goldcoastgirlblog.com
These are all such great tips. My husband takes his fish oil pills religiously, his dad had some heart issues later in life. I so need to try this jump rope workout! I am pinning it NOW!
Carrie
curlycraftymom.com
I cut caffeine a few years back and am so thankful. I need to buy a jump rope and try your easy workout routine. Thanks for sharing! ~client
You’re smart to do so! I would love to get away from it completely.
Hope you love it! I forgot how hard jumping rope is!
I have a tendency to do that too, I have almost work hard to not be stressed!
So true! The days im actually successful at drinking less coffee, I feel less anxious.
I’m trying to stick to one cup a day, I’m not always successful haha!
Thanks Rachelle!
thanks for sharing the tips! the post is amazing!!
xx
Mónica Sors
MES VOYAGES À PARIS
NEW POST: MES VOYAGES A PARIS
I really need to exercise more, and that jumping rope routine souds like fun!
TheNormcoreRebel
My doctor was just telling me to take a fish oil supplement!
Amy Ann
Straight A Style
Awesome tips, love them all! Yes to exercise! Ever since I got on a consistent workout routine a few years ago, I’ve never felt better. And breakfast is so important, my favorite meal of the day <3
Green Fashionista
I really need to start taking fish oil again. I love your jump rope routine. I am so doing it this week!
Xoxo,
Whitney & Blaire
Peaches In A Pod
I need to get back on my fish oil game! So good for your heart + skin!
-Ashley
Le Stylo Rouge
Thanks for sharing! I think exercise really helps!
xo Yvonne
http://www.aproposh.com
I’m right there with you! I started to just lose a little weight, then couldn’t see ever letting it go, makes you feel great!
So good for you!
It is! Hopefully it’ll give you something fun to add to your routine!
Do ittttt! 😀
Good stuff!
Most definitely!
This article is way to close to home! I have just finished university, and have started working and I am already starting to worry about my lifestyle! I really need to start on more balanced healthy food, and get back to exercise too.
I agree with you about everything. I quit smoking and also stopped drinking coffee last year, to keep my heart healthy.
Nina’s Style Blog
I totally agree to all this. You need to take care of your health to supply your wealth. Exercise with healthy meals equals wonderful body and life.
StyleSprinter Blog by Katya Bychkova
I love jumping rope as well! It’s such a fun exercise that targets your whole body, especially the core. It’s medium-impact and really challenges your coordination.
Jessica | notjessfashion.com