I found the heart healthy chart below from the NIH. You can visit there and download it yourself or at the bottom of this post. If you look at it awhile, you will see it has a lot of common sense tips to offer.
Here’s what I like about the heart healthy chart…
- Day 2- We need to find alternative snacks that are healthy and filling
- Day 5- It gets better when you stop smoking. I know, I stopped years ago
- Day 6- Take a day to lower your salt intake. I know it’s hard giving up that bag of chips!
- Day 8- We should know what our blood pressure is and what it should be
- Day 9- Walking is a good thing. I do it myself
- Day 11- This is important. Planning your healthy meals is essential. Try plant based whole food for a whole month. What I eat, here
- Day 12- Learn to reduce stress. Meditation is easy. I do it almost everyday
- Day 13- Walk up the stairs instead of taking the elevator. The elevator is always crowded and stuffy!
- Day 15- Start training yourself that when you crave sweets, grab a piece of fruit instead
- Day 16- Again, learn to meditate
- Day 17- Get enough sleep. I am a so called ‘night owl’, but I do sleep in everyday. And, when I don’t, I take a nap in the afternoon
- Day 18- Stretch. It’s a good thing. Maybe, even try Yoga
- Day 19- I think is a good eating primarily plant based whole food. You can start being a vegetarian, then work yourself up to a vegan, then finally evolve to eating largely plant based whole food. It works for me. I lost 50 lbs., and am healthier
- Day 20- Humor is a good thing. Watch something funny that makes you laugh
- Day 23- I run in place everyday. It’s part of a cardiovascular exercise which is good for the old heart
- Day 24- Measure your waist. Good idea. Then, you know if you are losing inches eating healthier food
- Day 26- Another good idea is to fill your plate with more vegetables. Try a larger salad. I usually eat one to two large green salads each day with balsamic vinegar and extra virgin olive oil
- Day 27- I do push ups everyday. Good for the upper body and arms
Source- 1 “28 Days Towards a Healthy Heart.” National Heart Lung and Blood Institute, U.S. Department of Health and Human Services, www.nhlbi.nih.gov/health-topics/all-publications-and-resources/28-days-towards-healthy-heart.
*Download NIH heart healthy chart
Note- consult your doctor before you change your diet.