Simple Tips for a Heart-Healthy Fall
As January brings resolutions and spring inspires cleaning, autumn sits comfortably in between, offering a time to reflect and recharge. As the leaves change and temperatures drop, it can be tempting to stay indoors, cozy up with a book, and avoid the chill. However, your heart deserves attention year-round. Here’s how to keep your heart healthy this fall.
Stay Active
As vacation season winds down, many find themselves spending more time sitting at their desks. Prolonged sitting, even with regular exercise, can negatively impact your health. It’s important to stand up and move throughout the day, even if it’s just for short walks. This not only gets your heart pumping but also enhances flexibility.
Engaging in physical activity is key to maintaining a healthy lifestyle. It helps regulate blood pressure, cholesterol, and blood sugar levels—crucial for heart health. The American College of Cardiology advises 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous exercise weekly to lower the risk of cardiovascular disease. Activities like raking leaves or picking pumpkins can be just as beneficial as a gym session. Consider taking a post-dinner stroll or doing step-ups on a footstool. If you have a desk job, take frequent breaks or consider a standing desk.
Choose Heart-Healthy Beverages
With the end of Daylight Savings Time, many of us rely more on caffeine to stay energized. However, too many sugary or caffeinated drinks can harm your health. Opt for heart-healthy alternatives like green or herbal tea to keep your energy levels up without the negative side effects.
Add Color to Your Plate
Fall is the perfect time to indulge in nutrient-rich, colorful produce. Fruits and vegetables are loaded with antioxidants that protect your heart from damage caused by high blood pressure, cholesterol, and glucose levels. Diets high in saturated fats, sugar, and refined flour can elevate these levels, increasing heart disease risk. Shift toward a plant-based diet by incorporating a variety of fruits, vegetables, nuts, and beans from every color group.
- Red: Strawberries, tomatoes, watermelon, red beans
- Orange/Yellow: Carrots, sweet potatoes, oranges, butternut squash
- Purple/Blue: Eggplant, blueberries, purple cabbage, black beans
- Green: Spinach, broccoli, kiwi, arugula, green cabbage, green lentils, green peas
Hearty meals don’t have to be unhealthy. There are countless plant-based recipes that are both satisfying and good for your heart. Whether you’re making a simple salad or a complex dish, using fresh, in-season produce can elevate your meals. Pair these with lean proteins and whole grains for a balanced diet that’s both nutritious and delicious.
Preparing meals in advance can save time during the week. Use a slow cooker or instant pot for easy, healthy weeknight dinners that the whole family will enjoy.
Prioritize Sleep
The American Heart Association has added sleep as a crucial metric for heart health. Most adults don’t get the recommended 7 to 9 hours of sleep each night. Establishing good sleep hygiene can help you get the rest you need, giving your heart the downtime it deserves.
Heart disease remains the leading cause of death in the U.S. While some factors are beyond our control, living a healthy lifestyle can help manage blood pressure, cholesterol, and blood sugar levels, reducing your risk for heart disease.
Dr. Bobish
Dr. Bobish and her team’s goal is to help you reduce your risk of heart disease. Helping you to understand your risk factors and make healthful lifestyle changes.
Remember regardless of age or current state of health it is never too late to start protecting your heart. It is also never too soon and the sooner you act the better. Follow us on Facebook to see our latest post helping to keep you heart healthy. You can also explore all our articles that offer diet and exercise tips, recipes and information on procedures and heart disease.
Dr. Bobish and her team focus on preventative care and are here to support you. Alpine Cardiology provides patients with education as well as compassionate care and treatment. We are committed to keeping you healthy and heart smart! Request an appointment at 989-448-7002