8 Health Coaching Tips to Boost Your Heart Health

While it’s easy to overlook designated months of awareness, American Heart Month in February definitely deserves your attention. The National Heart, Lung, and Blood Institute points out that heart disease is the top cause of death in the United States. Thankfully, integrating habits that support heart health into your daily routine is quite simple. By doing so, you not only improve the condition of your heart but also enhance your overall well-being, leading to increased productivity.

Let’s explore how you can embark on a lifestyle conducive to cardiovascular wellness, enabling you to reach peak performance across all facets of your life.

How a Healthier Heart Can Help You Achieve Peak Performance

The significance of heart health to your overall wellness cannot be overstated. Harvard Health highlights that the heart is not just pumping blood; it’s also circulating essential nutrients, oxygen, fuel, hormones, and more throughout your body, while simultaneously clearing out waste.

There’s a vital connection between your heart and your immune system, as the heart circulates blood that carries antibodies that defend your body against harmful pathogens. By prioritizing heart health, you’re also setting the stage for peak performance and longevity. You’ll encounter a lowered risk of dementia, fewer chronic illnesses, and higher energy levels.

So, what steps can you take to enjoy these advantages? Health Coaches, Amanda Deak, and Elaine Moen suggest eight straightforward strategies to boost your heart health.

1. Eat Heart-Healthy Foods

A diet that supports cardiovascular health is closely tied to specific food choices. The National Heart, Lung and Blood Institute advises cutting down on saturated fats, sodium and added sugars while embracing a variety of lean meats and fish. Salmon and tuna are recommended for their high Omega-3 fatty acid content, which can reduce the risk of heart rhythm issues and help lower blood pressure. Incorporating meatless meals is also encouraged.

For healthier snacking options, the Institute suggests whole and dried fruits, unsalted rice cakes, vegetables, and fat-free or low-fat yogurt.

Deak adds to this by endorsing olive oil, a source of antioxidants beneficial for heart health, and foods that can help lower cholesterol, such as walnuts and edamame. She also highlights the importance of oranges, which contain the cholesterol-lowering fiber pectin and potassium that aids in blood pressure control. Additionally, flaxseed is rich in fiber, lignans, and Omega-3 fatty acids, and cherries are loaded with anthocyanins, antioxidants that are thought to help protect blood vessels.

2. Quit Smoking

The National Heart, Lung, and Blood Institute also recommends you quit smoking, as smoking at any level — even just every once in a while, — damages your heart and blood vessels.

3. Monitor and Track Your Blood Pressure and Cholesterol

Moen highlights the importance of discussing the appropriate blood pressure and cholesterol levels for your unique health needs with your doctor. Then, begin monitoring and tracking these data points daily so you can take steps to adjust them accordingly.

4. Practice Stress Management Techniques

The National Heart, Lung and Blood Institute notes that stress can make one more likely to get heart disease or have a heart attack. However, it’s unlikely that you’ll be able to avoid all stress in your life, so it’s important to develop proper stress management strategies.

Moen recommends meditation as a stress management strategy, whether at home or work. “Consider developing a meditation habit, with regular sessions scheduled and tracked in the Arootah Habit Coach app,” she suggests.

5. Embrace Aerobic Exercise

Aerobic exercise such as walking, jogging, cycling, swimming, or skiing can improve cardiovascular health and the National Heart, Lung and Blood Institute recommends you spend at least 150 minutes per week doing some sort of physical activity, or at least 10 minutes per day.

Deak likewise says, “Exercise is the key that unlocks the door to a strong and healthy heart. With each beat, it pumps life into your body, and with each workout, you strengthen its power. Embrace the rhythm of movement and let your heart thrive.”

6. Floss Daily

Did you know that your gum health and heart health are closely linked? Flossing and general good dental hygiene help prevent heart disease and plaque forming in your arteries. Make a habit of flossing in the morning and evening, tracking this habit in the Habit Coach app.

7. Get Sufficient Sleep

Not getting enough, high-quality sleep is linked to an array of health issues, including heart disease and high blood pressure. Deak and Moen recommend getting seven to nine hours of sleep each night, going to bed and waking up at the same time each day, and avoiding sleep-disrupting activities before bed, such as exercise, smoking, or drinking caffeine. Use these tips to get a better night’s sleep, starting tonight.

8. Track Your Healthy Heart Habits

Lastly, ensure that you form habits that stick, by using the Arootah Habit Coach app to track your habits and see progress in real-time.

“Take care of your heart, for it is the engine that keeps your body running. Nourish it with healthy choices, exercise it with regular activity, and listen to its whispers to ensure a lifetime of cardiovascular health,” says Deak.

The Bottom Line

You can’t perform at your best if you’re not taking care of your heart. By implementing the above eight habits, you can enhance your cardiovascular health and ensure you’re achieving peak performance for years to come.

Need more help? To continue to improve your cardiovascular health and to perform at your peak for longer, learn how one of Arootah’s health coaches can support you. Sign up for a discovery call today.