Small Adjustments for a Healthier Heart: Tips for Future-Proofing Your Heart

You don’t need to make drastic changes to your lifestyle in order to improve your heart health. Big goals like going on a diet or running a marathon can be difficult to stick to. However, implementing small changes and micro habits can have significant benefits for your cardiovascular health. This can include reducing cholesterol and lowering blood pressure. Here are some simple tweaks to your daily routine that could make a big impact on your heart health… Researchers say you only need to make small changes to your routine to see a big difference in your heart health. That doesn’t mean training in the gym every day. Cycling, walking and simply owning a pet can cut your risk of cardiovascular disease
Cycle for 12 minutes

Cycling for just 12 minutes can activate heart-healthy compounds. A 2020 study of 411 adults found that metabolites associated with diabetes and cardiovascular disease decreased by 29% after exercise. On the other hand, metabolites that help reduce inflammation and cardiovascular disease increased. Even a short daily activity can lower blood pressure, improve cholesterol and insulin function, and reduce inflammation and stress over time. One of the reasons for high cholesterol is the amount of cholesterol being transported into the bloodstream

Cholesterol is a waxy substance found in the blood and cells that the body needs to function. High-density lipoprotein (HDL) is referred to as ‘good’ cholesterol, as it helps to remove ‘bad’ cholesterol from the body. Non-HDL cholesterol (non-HDL) is referred to as ‘bad’ cholesterol and can lead to fatty deposits inside the walls of blood vessels, increasing the risk of heart attack or stroke. Drinking coffee for heart health

Drinking a ‘moderate’ amount of coffee has been linked to a lower likelihood of heart disease, type 2 liver and endometrial cancers, Parkinson’s disease and depression. Decaffeinated coffee has similar positive effects. Donating blood can help manage high blood pressure

Regularly donating blood could be a way to help manage high blood pressure, as it was found that average blood pressure decreased after blood donation in a 2016 study. A plant-packed diet could halve your risk of cardiovascular disease

Eating a diet rich in vegetables is linked to a lower risk of developing heart disease. Walking 2,337 steps a day

Walking just 2,337 steps a day reduces the risk of dying from cardiovascular disease, according to a study. Walking at least 3,867 steps a day also reduces the risk of dying early from any cause. Taking blood pressure medication at night

Taking anti-hypertensive medication before going to bed can reduce the risk of ‘cardiovascular death’ by 45% compared to taking it in the morning, according to a 2019 study. Owning a pet

Pet ownership has been associated with a lower risk of developing cardiovascular disease. Cat owners were 38% less likely to die from cardiovascular disease than non-cat owners, and dog owners were 18% less likely to die from cardiovascular disease than non-dog owners.

These small changes and micro habits can have a big impact on your cardiovascular health. It’s easy to improve your heart health and future-proof your heart.