Your heart works tirelessly to keep you moving, thinking, and thriving—so why not show it some love? Heart disease remains a leading cause of health complications, but the good news is that small, daily choices can have a big impact.
Here are five simple steps you can take today to improve your heart health:
1. Balance Calories with Physical Activity
Keeping a healthy weight is about more than just diet – it's also about movement. Finding a balance between the calories you consume and the energy you burn through physical activity is key.
Aim for at least 150 minutes of moderate exercise per week, such as brisk walking, cycling, or swimming. Not sure where to start? Many health plans, including Providence Health Plan, offer fitness classes or access to health coaches who can help you build a plan that works for you.
2. Eat a Variety of Fruits and Vegetables
Fruits and vegetables are packed with essential nutrients, fiber, and antioxidants that support heart health. They help lower blood pressure, reduce cholesterol, and improve overall well-being.
Fill half your plate with a rainbow of produce to get a variety of vitamins and minerals that support your heart's function.
3. Choose Healthy Fats
Not all fats are created equal. Non-tropical liquid plant oils (such as olive, canola, and avocado oils) are great choices because they contain healthier unsaturated fats.
When cooking, baking, or even dressing salads, opt for these heart-friendly oils to support better heart health.
4. Cut Back on Salt and Sugar
Consuming a lot of salt can lead to high blood pressure, and too much sugar can contribute to weight gain and increased risk of heart disease.
Choose minimally processed foods, which tend to have less sodium and added sugars. Cooking at home more often and checking nutrition labels can help you stay within recommended daily limits.
5. Limit Alcohol Intake
Drinking in moderation – or not at all – is another way to keep your heart healthy. Excessive alcohol consumption can raise blood pressure and increase the risk of heart disease.
If you choose to drink, stick to the recommended guidelines: up to one drink per day for women and up to two drinks per day for men.
Are You Using All Your Health Benefits?
Taking care of your heart is about personal choices, but it's also about making the most of the resources available. Many health plans, including Providence Health Plan, offer benefits you may not be using, such as:
Fitness classes to help you stay active
Access to health coaches who can provide personalized guidance
Smoking cessation programs to support a healthier lifestyle
Nutritional counseling to help you make heart-smart choices
If you need help navigating and understanding your benefits, visit our Benefits 101 page. This resource walks you through types of coverage plans, costs of services, and more, ensuring you get the most out of your health plan.
Your heart health is in your hands. Start making small changes today, and take advantage of the support available to you—because a healthier heart leads to a healthier life.
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