Keep Your Heart Happy and Healthy this Valentine's Day

Steps to Keeping Your Heart Happy and Healthy this Valentine’s Day?


Your heart is one of your main muscular organs and has the important role of pumping blood and oxygen throughout your body, hence why it is important to give it all the necessary nutrients and vitamins it needs to stay healthy!


How to keep your heart happy and healthy?




  1. How to get started?
    1. It is recommended to start by setting weekly goals that will get you up and moving rather than setting long term goals that seem harder to reach. Take a day, like Sunday, to jot down your goals for that week because writing them down will keep you more accountable.
  2. How many times?
    1. According to the Harvard School of Public Health, it is said that children and adolescents should do at least 1 hour of physical activity, adults about 2.5 hours a week of moderate-intensity aerobic activities, and for older adults it depends on how able their body is. However, you can always start off with less amount of time and work your way up to it.
  3. Why?
    1. Getting moving decreases your risk of heart disease, cholesterol, and even your blood pressure.
    2. It also helps prevent the risk of obesity and encourages a healthier lifestyle.
  4. What kind of exercise?
    1. Aerobic (Endurance) increases your heart rate and breathing to keep your heart, lungs, and respiratory system healthy.
      1. Examples: brisk walking, jogging, swimming, yard work, dancing
    2. Strength Training increases the strength of your muscles which increases your metabolic rate
      1. Examples: lifting weights, body weight exercises, and resistance band exercises
    3. Flexibility Training stretches your muscles and helps your body stay limber allowing you to be able to complete other exercises.
      1. Examples: yoga, v-sit, tricep stretch, calf stretch



Food Intake:


  1. How to get started?
    1. Meal prepping is a great way to set yourself up to eat healthier that week. To do this, write down your planned meals and snacks for the week and what ingredients you will need. Once you have bought all the ingredients and snacks needed, take a day to cook them. Some people do it once a week, like Sunday, or some do it twice a week, Sunday and Wednesday. Ultimately, you should do it on whatever day(s) works best for you.
  2. How many times?
    1. This is different for each person, but eating a small meal every three to four hours is a great way to obtain your necessary nutrients. After three hours of not eating, our blood sugar levels begin to drop and after four hours your previous meal has been digested and you begin to feel hungry. Waiting long periods in between meals increases your chances of over indulging in less nutrient dense foods.
    2. Some great options of food sources that provide many of these nutrients can be implemented throughout the day:
      1. Breakfast: quinoa cereal with fruit, omelet with steamed vegetables, or even avocado on whole wheat toast.
      2. Lunch: salmon with sweet potato and asparagus, chicken spinach salad with quinoa, or edamame and veggie quinoa bowl
      3. Dinner: zucchini noodle salad with chicken and tomatoes, spinach and cashew butternut squash noodles, or a spinach salad with blueberries, almonds, and chicken.
      4. Snacks: legumes, broccoli, eggs, sweet potato, berries, and carrots.
  1. Why?
    1. Some nutrients that are more likely to be deficient in the human body are iron, calcium, vitamin A, magnesium, and folate to name a few. These foods are high in these deficiencies which will in turn help reduce the risk of cardiovascular disease as well as giving you energy to go about your day.


Now that you know how to keep your heart healthy, don’t be afraid to get started and spread the knowledge. This Valentine’s Day, make sure to focus on the most important part of this holiday, loving yourself and caring for others.

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