Here is how you can improve your cardiovascular health

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Some people manage to overhaul their exercise pattern, diet, and unhealthy habits with ease.
The rest of us try to make changes, but don’t always succeed. Instead of undertaking a huge
makeover, you might be able to improve your heart’s health with a series of small changes.
Once you get going, you may find that change isn’t so hard. This approach may take longer, but
it could also motivate you to make some big changes.


Making healthy changes can be difficult, but it’s not impossible. Some people are able to
overhaul their entire lifestyles with little effort, but the rest of us often have a harder time. If you
don’t want to make a lot of changes at once, you can try making a series of small tweaks to your
lifestyle. These changes may take longer to have an effect, but they can be more sustainable in
the long term. Once you get started, you may find that change isn’t so hard after all.

  1. Take a 10-minute walk. It’s a great way to start if you don’t exercise at all, and if you do,
    it’s a good way to add more exercise to your day.
  2. Tone your arm muscles by lifting a hardcover book or a two-pound weight a few times a
    day. When that becomes too easy, move on to heavier items or join a gym.
  3. Eating an extra fruit or vegetable every day is a great way to improve your health on a
    budget. Fruits and vegetables are affordable, delicious, and good for your brain and
    bowels.
  4. Nothing fuels the body like a good breakfast. Start your day off right with some fresh fruit
    and a hearty, healthy whole grain like oatmeal, bran flakes, or whole-wheat toast.
  5. If you want to lose weight, start by cutting out sugary drinks. Just eliminating one soda or
    latte each day can save you 100 or more calories. That’s enough to lose 10 pounds in a
    year!
  6. Nuts are a great snack choice for your heart health. Walnuts, almonds, peanuts, and
    other nuts are rich in healthy fats that help keep your heart functioning properly. Try
    grabbing some instead of chips or cookies when you need a snack, adding them to
    salads for a healthful and tasty crunch, or using them in place of meat in pasta and other
    dishes.
  7. Sample the fruits of the sea. Eat fish or other types of seafood instead of red meat once
    a week. It’s good for the heart, the brain, and the waistline.
  8. Take some deep breaths. Slow, deep breathing can help you relax and may also help
    lower your blood pressure.
  9. When it comes to protecting your heart and overall health, washing your hands often is
    key. Scrubbing up with soap and water regularly throughout the day can help shield you
    from the flu, pneumonia, and other infections that can take a toll on your heart.
  10. Count your blessings. Recognizing the good in your life can lead to other positive
    emotions, which have been linked with better health, longer life, and greater well-being.
    Just as chronic anger, worry, and hostility can lead to high blood pressure and heart
    disease, positive emotions help keep us healthy.
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