WANT EVEN MORE HEALTHY IDEAS FROM SHAPE YOUR FUTURE?
Feel that thump-thump … thump-thump … thump-thump? That’s your heart at work. Your heart pumps 24/7, beating about 100,000 times per day to deliver oxygen and nutrients to every part of your body.
When your heart isn’t functioning at its best, or when your blood pressure is too high, it can affect everything – from your energy levels to your overall health. The good news? A few daily changes can keep your heart pumping and your blood pressure healthy.
Keep an Eye on Your Blood Pressure
Your blood pressure changes throughout your life, and monitoring it is an important part of being healthy. Whether you’re in your 20s or your 70s, managing your blood pressure can help keep your heart strong for years to come.
Blood Pressure Levels
Blood pressure readings have two numbers. The first number measures the pressure of your heartbeats, while the second measures the pressure between beats. Here’s what to know when it comes to your readings:
- Less than 120/less than 80: Normal
- 120-129/less than 80: Elevated
- 130/80 or above: High
Symptoms of High Blood Pressure
Unfortunately, high blood pressure doesn’t come with many symptoms — which is why it’s so important to monitor. However, some people may experience:
- Headaches
- Shortness of breath
- Dizziness
- Chest pain
- Blurred vision
Heart-Smart Foods
Your food choices can be your heart’s best friend! Try these heart-healthy options to keep your blood pressure low and your heart in tip-top shape.
Fruits and Veggies
Fruits and veggies contain vitamins and minerals that help your heart function at its best. Adding a few berries to your lunch or whipping up a veggie-packed side at dinner can keep your ticker pumping! Here are a few recipes your heart will love:
- Sheet Pan Rainbow Roasted Veggies: Add your favorite seasonal veggies to one pan and pop them in the oven for a tasty side dish.
- Asparagus With Lemon and Garlic: Asparagus pairs well with lean proteins and nourishes your heart in all the right ways!
- Roasted Broccoli, Shiitake and Red Onions: This dish is overflowing with veggies and pairs well with almost any main dish.
Lean Proteins
If your heart is on your mind, opt for lean, protein-rich foods. Chicken, fish, turkey and eggs are all great options. Try these recipes:
- Sheet Pan Mediterranean Chicken and Veggies: Heart-healthy eating can be simple and tasty! You only need one pan to whip up this delicious dinner.
- Easy Air-Fried Salmon: Fish is flavorful and easy to cook. Enjoy this dish with a side of roasted veggies or with salad.
- Healthy Egg Bites: For a meal prep option you can eat on the go, try egg bites. They’re high in protein, packed with your favorite veggies and the perfect breakfast for busy mornings.
Whole Grains
Whole grains like brown rice and tortillas are perfect fuel for your heart. Here are some well-balanced recipes:
- Taco Salad Bowl With Chicken: Serve this recipe on a bed of brown rice to add whole grains into your diet.
- Cranberry Quinoa Salad: Quinoa is a nutritious grain that is filling, healthy and great for your heart.
- Quick Breakfast Burrito: Turn your favorite breakfast burrito recipe into a heart-healthy option with a whole grain tortilla.
There are so many tasty options when it comes to eating for your heart health. Just remember: Choose foods low in saturated fats, added sugars and sodium. Learn how to read nutrition labels to find heart-healthy foods at the grocery store.
Heart-Strong Moves
Physical activity is like a love letter to your heart! Cardio is a great way to get your blood pumping, but you don’t have to run a marathon to keep your blood pressure normal. Here are a few ways to get moving:
- Daily walks. Walking is a great way to add cardio into your day. A daily walk after dinner, on your work break or in the morning can get your blood pumping. Plus, the whole family can join!
- At-home circuits. You don’t need a gym membership to get active! Try moving around your house with household equipment or our FREE workout videos.
- Kid-friendly activities. Adults need 30 minutes of physical activity each day while kids need 60. So, why not move together? Here are a few kid-friendly active ideas.
Heart-Healthy Decisions
Heart health is about more than food and movement. There are other small changes you can make to your routines to keep your heart performing at its best.
- Quality sleep is important for heart health. During sleep, your heart rate slows, blood pressure drops and your body repairs itself. Adults should aim for 7-9 hours of quality sleep each night. Create a relaxing bedtime routine, and stick to a consistent sleep schedule for the best results.
- Live tobacco free for your heart. If you currently use tobacco products, quitting is one of the best things you can do for your heart. The Oklahoma Tobacco Helpline has FREE resources for Oklahomans who are thinking about quitting tobacco. You may be surprised at how quickly your heart health improves.
Love Your Heart
It’s never too early or too late to start taking better care of your heart. Small changes add up to big benefits over time, so start with one step. Whether it’s taking a daily walk, adding more vegetables to your plate or quitting tobacco, every step toward a healthier heart is a step toward a healthier you. Your heart works hard for you – show it some love in return!