Live Well Corner: Healthy Heart

Updated: Aug 17, 2019



Heart disease can happen at any age.

Here are some tips to keep your heart healthy in your thirties. Juggling a family and career has probably left you with little time to worry about yourself. Life is a balancing act, but your health should always come first. Now is the time to build heart-healthy habits. That means living a healthy lifestyle, including eating healthy, getting lots of physical activity and a full night’s sleep. Studies have shown that if you can avoid the conditions that put you at risk for heart disease until you turn 50, chances are good that you may never develop it. Make your health a priority. You should know your risk for heart disease. So make sure you know your families medical history.

Tame your stress.

Long-term stress causes an increase in heart rate and blood pressure that may damage the artery walls. Understand what causes stress. Learn helpful stress management techniques for you to reduce stress at work or at home to soothe your mind and body. These techniques include deep breathing exercises, daily meditation and finding time each day to do something you enjoy – whatever it takes to knock out stress.

Get enough sleep.


Part of living a heart-healthy lifestyle means getting enough sleep. Why? Because your quality of sleep can impact your heart health. The American Heart Association recommends adults get six to eight hours of sleep per night. Over the holiday, get into bed early to give yourself enough time to wind down after your day and to fall asleep faster and more soundly.

Choose birth control carefully.

Talk to your doctor about birth control and heart disease so that you can make a fully informed decision based on the risks and benefits. Many types of contraceptives, but especially oral contraceptives, can cause an increase in your blood pressure. If you can safely use an alternative method that doesn’t put your health at risk, consider the advantages. Remember that cigarette smoking and oral birth control use can increase the risk of serious cardiovascular disease.

Eat balanced, healthy meals.


Eating healthy means having balanced meals with plenty of nutrients from foods such as fruits, vegetables, and whole grains, as well as proteins and dairy. Train your taste buds now to enjoy healthy foods to prevent excess weight gain that can increase your heart risk as you age.

The American Heart Association recommends the following consumption of foods:

  • Fruits and vegetables: At least 4.5 cups a day

  • Fish (preferably oily fish, like salmon): At least two 3.5-ounce servings a week

  • Fiber-rich whole grains: At least three 1-ounce servings a day

  • Nuts, legumes and seeds: At least 4 servings a week, opting for unsalted varieties whenever possible

It is also important to minimize sodium and saturated fats, and to avoid processed meats and sugary drinks to maintain a heart-healthy diet.

Exercise three to four times per week.

The AHA recommends 40 minutes of exercise three to four times per week, according to its new guidelines. Brisk walking, jogging and workout routines you can do at home or with friends all help accomplish your physical fitness goals.

Meet the Author


Paula enjoys watching her grandchildren during the week. She loves the freedom she has to stay home and do that. To supplement her income, she became a Shaklee Consultant. She has always loved using the Shaklee products. They are consistent and have superior, botanically based products. The excellent skin care products give her skin a softness and glow each and every day.

Connect with her online

Shaklee

Twitter

Thank you to Paula Thomas for guesting today. She is a monthly contributor here at Pandora's Box Gazette and you can read her regular column on the 3rd Monday each month.


#PaulaThomas #HealthyHeart #LiveWellCorner

Paula Thomas.YL Success wiht Paula Logo.
Young Living Banner.Lavender.jpg
Gillette on Demand.jpg
Boxed Wholesale Delivered
Ambit Energy
Finally Family Homes.LOGO.jpg
Rakuten Ebates.jpg

© Joanne Troppello and Mustard Seed Sentinel, 2019. Unauthorized usage or duplication of any content published on this website without specific written permission from the site owner is strictly prohibited. With appropriate and specific guidance, excerpts and links may be used provided full definitive credit is given to Joanne Troppello, the contributor, and Mustard Seed Sentinel. Publication start date March 2016. MSS is a participant in the Amazon Services LLC Associates Program.

DISCLAIMER: MSS reserves the right to remove comments on articles and in the forum that are not in line with our family-friendly brand and faith-based Christian magazine theme. Please make every effort to comment on articles and participate in the chat rooms in a friendly way that is devoid of profanity and hateful speech. MSS reserves the right to decline site membership (both the free membership and paid subscription membership) to any members who are violating our requests to keep this online community family-friendly. No spam links or comments will be allowed. Spam, profanity, and hateful speech will be deleted.

Freelance content submissions are always welcome and can be submitted through the submit button on the top of the Home Page underneath the header. All submissions are subject to review and possible rejection if the content does not meet quality standards. Edits may be suggested or required for some submissions. At this time, compensation is not given for submissions. However, as the Mustard Seed Sentinel readership grows, financial compensation will be provided for freelancers who submit appropriate and acceptable content for publication, such as the following: author interviews they've completed, guest blogs, or news articles. All freelancers will have their byline listed. NOTE: Mustard Seed Sentinel is a family-friendly publication and only appropriate faith-based content will be accepted.

This magazine is available for free online.

If you like our content and want to support

this publication, feel free to donate below.

Our paid subscription page is for paying members only. Engaging content, educational information, and interactive activities like webinars, as well as podcasts, are available for these paying members.

Publication of Mustard Seed Marketing Group, LLC