Eight tips to improve your heart health right now

This American Heart Month, are you making any changes to support your optimal heart health? The CaroMont Santé Employer Services team provides wellness support to employees of organizations in our region. They’ve provided their top tips on what you can do today to improve your heart health:

Teresa Renner, Registered Nurse and Employer Services Supervisor

“Stress can raise blood pressure, which increases the risk of stroke and heart attack. A simple way to reduce stress is to breathe deeply. Take a few minutes, inhale through your nose and exhale through your mouth. Repeat at least three times. It’s a quick way to deal with stress in the moment, lower blood pressure and start to relax.”

Sequoia Ridley, Employer Wellness Dietitian

“Unsaturated fats can make a difference in your heart health! Try increasing your intake of nuts, seeds and oily fish to get the good fats that can lower blood pressure and improve cholesterol. Mix your daily snack with a handful of almonds or sliced ​​avocado. Both are great options for heart-healthy eating.”

Amanda Lee, Employer Wellness Coordinator

“Aim for 150 minutes of moderate exercise per week! Moving a little more each day will add up. Achieving this goal consistently will not only strengthen your heart, but make you feel so much better all week long!”

Jake Turney, Employer Wellness Coordinator

“Exercise is always important, but determining whether you’re working hard enough or not is key. Find your target heart rate and aim for it with a simple equation: Take 220 and subtract your age. Multiply that number by 0.85 for your target heart rate.”

Wanda Flowers, Employer Wellness Coordinator

“Give yourself a break and take a walk. Even a short walk can reset your day and improve your mood. If you walk regularly, you can get the added benefit of lowering your blood pressure and losing weight. One of the most powerful tools of well-being you have your two legs!”

Maria Lineberger, Registered Nurse and Clinical Health Coach

“Eat more fish! Fish is rich in calcium, unsaturated fats and omega-3s, all of which are essential for good heart health. Try to include a meal of fish in your diet at least once a week, or more if you like it!”

Janice Wimbish, Registered Nurse and Clinical Health Coach

“When making changes to improve your health, it’s important to be patient! Unhealthy habits can be hard to change, so give yourself the grace and start over as many times as needed.”

Alexandria Massey, Employer Health Promotions Coordinator

“Don’t forget how to have fun!” Stress can have a negative effect on your health, so take time to listen to music, dance, walk, stretch or meditate. Do things that decrease your anxiety and make you smile. blessings to happiness!”