Transform Your Heart Health with Simple Self-Care
Taking a little time each day to care for yourself can do wonders for your heart. Simple heart health self-care, like de-stressing, moving more, eating healthier, and getting enough sleep, can all benefit your heart.
Heart disease is largely preventable, and focusing on heart health is more important than ever. It’s a leading cause of death for women and men in the U.S., and many people are at risk. But studies show that self-care routines, like daily walks and keeping doctor’s appointments, help keep blood pressure, sugar, and cholesterol levels in check, reducing the risk of heart disease and stroke.
It’s easier than you think to “put your heart” into your daily routine. Each Sunday, look at your week’s schedule and carve out 30 minutes daily for heart-healthy practices. Take a yoga class, prepare a heart-healthy recipe, schedule your bedtime to get at least seven hours of sleep, or make a medication checklist. Seek support from others, even if it’s online or via a phone call, to help you stick to your goals.
Heart Health Self-Care Tips
Here are a few self-care tips to try every day to make your heart a priority:
Self-Care Sunday
Find a moment of serenity every Sunday. Spend some quality time on yourself.
Mindful Monday
Be mindful about your health. Regularly monitor your blood pressure or blood sugar if needed. Keep an eye on your weight to make sure it stays within a healthy range.
Tasty Tuesday
Choose how you want to eat healthier. Start small by adding fresh herbs or spices as a salt substitute. Try a new heart-healthy recipe or the DASH eating plan, which lowers blood pressure.
Wellness Wednesday
Don’t waffle on your wellness. Move more, try a new fruit or vegetable, make a plan to quit smoking or vaping, or learn the signs of a heart attack or stroke.
Treat Yourself Thursday
Treats can be healthy. Make a dessert with fresh fruit and yogurt. Host a family dance party, meditate, go for a walk, or watch a funny show. Laughter is healthy.
Follow Friday
Follow inspiring people on social media or text a friend to help you stick to your self-care goals. Take care of your mental health, too. If your mental health gets in the way, reach out to family, friends, or a mental health provider.
Selfie Saturday
Inspire others to take care of their hearts. Share your self-care routine with loved ones or post a selfie on social media. Social support makes it easier to stay active, eat nutritious foods, reach a healthy weight, and quit smoking.
Learn More and Get Help
Learn how to stress less for a healthier heart and more about heart health from the National Heart, Lung, and Blood Institute by visiting www.nhlbi.nih.gov. If you need help finding additional resources to cope with stress, talk to a member of your care team. Seek urgent care if you can’t cope at all or have suicidal thoughts. Resources are also available at nimh.nih.gov/health/find-help.
