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It’s February, the month of love! 💖
But while you're spoiling your loved ones, don’t forget about the most important one – your heart! It’s easy to go straight to the usual advice (eat healthy, exercise more), but today I’m sharing a few heart-healthy activities that you might not have tried or thought of before.
Let’s show that ticker some real love this month!
We all know laughter is the best medicine – but did you know it’s good for your heart, too? Laughter helps reduce stress hormones, improves blood flow, and boosts your mood. And who couldn’t use more of that, right?
Personally, I’ve found that watching a stand-up comedy special or listening to a funny podcast while I’m doing light chores really lifts my spirits. I get my heart rate up just from laughing, and it’s much easier on my joints than doing an intense workout.
Pro tip: Try to carve out time for something that makes you laugh every day. It doesn’t have to be a big production – a 5-minute funny video can do wonders for your heart health.
Here’s something a little different: Did you know that the color red is linked to heart health? Research shows that seeing the color red can stimulate your senses and increase energy levels. So, why not incorporate a little more red into your environment?
I’ve been wearing red socks for the past month (don’t judge – I swear it works!) and placing a few red accents in my living room. It’s a subtle way to remind myself to keep my heart healthy while boosting my mood. I might even wear a red shirt during my next walk, just to keep things lively.
Pro tip: Whether it’s your clothes, home décor, or even a red smoothie, add a splash of red to your day for that heart-healthy boost.
No, this isn’t about a spa day (though that sounds great). I’m talking about self-massage to reduce stress and promote circulation. When I was dealing with joint discomfort, I started using a handheld massager for my upper back and shoulders. Not only did it relieve tension, but I noticed my blood pressure was a little lower after each session.
It’s a simple, effective way to get the blood flowing, release tightness, and show your heart some love. And guess what? You don’t need a fancy massage therapist to do this – just a few minutes of massaging your neck, shoulders, or even your hands can make a difference.
Pro tip: Use a massager or your hands to gently massage your upper back, neck, and arms. Focus on areas that feel tense and notice how much more relaxed and open your chest feels afterward.
I know we’ve all heard that walking is good for us, but here’s a twist: try interval walking for 10 minutes a day. What’s that? It’s simply alternating between walking at a normal pace and picking up the pace for short bursts. Think of it like a little heart workout, but without the pressure of doing intense exercise.
For example, you can walk at your usual pace for 2 minutes, then pick up the speed for 30 seconds, and repeat for the entire 10-minute session. It keeps things interesting and really gets your heart rate up, which is key for heart health without putting too much strain on your joints.
Pro tip: Start slow, with just one interval (30 seconds of faster walking) and gradually build up. Even 10 minutes a day can make a huge difference in how your heart functions.
Here’s a lesser-known fact: magnesium is crucial for heart health. It helps regulate your heartbeat and can even reduce your blood pressure. The tricky part? A lot of people don’t get enough of it. But no worries – magnesium is easy to add to your diet through foods like avocado, leafy greens, nuts, seeds, and even dark chocolate (yes, chocolate!).
I’ve been adding a handful of almonds to my afternoon snacks or throwing spinach into my smoothies. The best part? It’s heart-healthy, and I get that little energy boost in the process.
Pro tip: If you’re feeling stressed or anxious (which isn’t great for your heart), magnesium-rich foods can help calm you down. Try adding more of them into your diet for a natural heart boost.
Okay, let’s talk about something you might not be reaching for yet: green tea. If you haven’t jumped on the green tea bandwagon, now’s the time! It’s packed with antioxidants that can help lower cholesterol and improve blood vessel function, making it a solid choice for heart health. Plus, it’s low in calories and super refreshing.
Pro tip: Toss a little cinnamon into your green tea (or even smoothies!) for an extra heart-healthy punch. It’s a simple, tasty way to love your heart from the inside out.
Here’s a heart-healthy activity that’s all about rest. We’re all guilty of too much screen time, and we all know it can cause stress, anxiety, and even sleep issues – none of which are good for your heart. So, I’ve started committing to a screen-free hour every evening. No phones, no TV – just me, a book, or a good conversation.
It helps me wind down before bed, and surprisingly, it makes a big difference in how I sleep, which in turn benefits my heart health. Sleep is when your heart gets the chance to relax and recover – so make sure to give it the rest it deserves!
Pro tip: Try a screen-free hour before bed. Replace that time with something relaxing, like reading, journaling, or listening to calming music. You might just find your heart feeling more at ease.
What new heart-healthy habit will you try this month? I'd love to hear about it! Drop me a comment or email – let’s keep this heart-healthy conversation going.
Brandon