Replace sugary drinks with water
Sugary drinks such as soft drinks, sweet teas or energy drinks are a great source of added sugar in daily allowances. Regular consumption of these drinks is associated with an increased risk of cardiovascular problems such as increased triglycerides, stroke, and heart attack.
Meanwhile, plain water helps provide enough water for the body and supports cardiovascular health. Conversely, sugary drinks can increase the risk of arrhythmia, while increasing the risk of type 2 diabetes and metabolic syndrome.
Start by replacing at least one sugary drink a day with water. This simple habit helps limit sudden spikes in blood sugar, reduce inflammation and support the circulatory system to function more effectively, thereby contributing to reducing the risk of heart disease.
Choose a healthy mid-afternoon snack
Instead of snacking on French fries, cookies or sugary cereals, you should choose a handful of nuts such as almonds, walnuts or laughing gasoline seeds. Replacing refined starch with heart-healthy fats from these nuts helps reduce LDL cholesterol and improve blood vessel function. For optimal results, you should prioritize low-salt or unsalted nuts.
For those who have the habit of drinking more coffee in the afternoon, the body actually needs to supplement energy and nutrients instead of caffeine. Coffee can increase heart rate and cortisol levels, while a healthy snack helps maintain stable energy and supports cardiovascular health.
Instead, you can choose to combine an apple with a few nuts to provide antioxidants such as quercetin, which has anti-inflammatory and supports blood pressure control.
Up to get exercise every hour
Sitting for too long can negatively affect cardiovascular health, even in people who still maintain exercise habits. Sitting continuously for a long time increases the risk of cardiovascular disease due to obstruction of blood circulation and metabolic disorders.
Experts recommend that just waking up for 1-2 minutes an hour can improve blood flow, increase insulin sensitivity and reduce blood vessel stiffness.
If you can combine light walking, the benefits for metabolic and cardiovascular health will be even more obvious. To maintain this habit, you can set reminders every hour on your phone or smartwatch.
Go to bed 15 minutes earlier a day
Most adults need to sleep 7 - 9 hours a night to maintain overall health. If it is difficult to achieve this duration, it can start with small changes. Getting to bed just 15 minutes earlier a day also has clear benefits for the heart, helping to regulate blood pressure, reduce inflammation and limit the increase of stress hormones such as cortisol.
Good sleep also contributes to balancing hormones that regulate satiety and hunger such as leptin and ghrelin. This is an important factor in weight control, stabilizing blood sugar and maintaining long-term cardiovascular and metabolic health.
