By Natasha Lavender, Brit + Co
Sometimes it seems like looking after your health is all working out and no play. But protecting your heart isn’t just about saying no to bacon (occasionally, anyway) and yes to hitting the treadmill. Here are seven fun ways to make your heart happy.
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Sometimes it seems like looking after your health is all working out and no play. But protecting your heart isn’t just about saying no to bacon (occasionally, anyway) and yes to hitting the treadmill. Here are seven fun ways to make your heart happy.
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Adopt a pet.
Give your dog or cat an extra big cuddle tonight; they’re helping keep your heart healthy. Dr. Kristamarie Collman, MD, Atlanta-based family medicine practitioner, says, “Studies have shown that pet owners have lower blood pressure, lower cholesterol, and lower triglyceride levels, all of which can decrease your risk for heart attacks.” Scientists have found that dog and cat owners specifically are likely to have lower resting heart rates and faster recovery times from stress than people without pets. Thanks, Fluffy!2
Sleep eight hours a night.
A solid sleep routine is good for more than your concentration and memory. Bill Fish, a certified sleep science coach in Seattle, WA, explains, “Consistently sleeping seven to nine hours will help to protect your heart. A 2017 study of nearly 13,000 adults found that those experiencing poor sleep had a 71 percent higher risk of ischemic heart disease, and a 45 percent higher risk of stroke.” We knew bed was our happy place for a reason.3
Eat chocolate.
That’s right — your favorite treat might be good for your heart. A study of over 20,000 participants found that those who ate more chocolate had a lower risk of heart problems. It didn’t seem to matter whether they preferred dark or milk, although nutritionists usually highlight dark chocolate as a greater source of health-boosting nutrients. Jedha Dening, MNutr, nutritionist and founder of Diabetes Meal Plans based in St Louis, MO, says, “Dark chocolate has less sugar and a higher ratio of cocoa, which contains antioxidants that can help reduce LDL (‘bad’) cholesterol and increase HDL (‘good’) cholesterol, improve the function of arteries, lower blood pressure, and decrease inflammation.” That doesn’t mean you should trade in your fruits and veggies for a chocolate bar; it just means that your soft spot for high-cocoa chocolate could also be strengthening your heart.4
Dance.
Break out your inner Beyoncé. According to a recent report that looked at multiple studies, taking part in moderate-intensity dancing is better for your heart than walking. Erica Hornthal, Chicago-based dance movement therapist, explains that dancing is good for your mind and your body. “Aerobic workouts like dance increase your beats per minute (BPM) which is shown to increase blood flow and efficiency of oxygenation, and strengthen the heart,” she says. “From a mental health perspective, dancing makes us happy, which reduces the stress that can lead to heart damage.” Line up your favorite tracks and dance like your health depends on it.5
Eat breakfast.
Making time for a morning meal could set you up for better long-term heart health. A study of over 4,000 participants found that those who got less than five percent of their daily calories from breakfast (100 of the 2,000 recommended for women) were more likely to have clogged and damaged arteries than those who ate a high-energy breakfast (over 400 calories for women). This was true even after adjusting for other potentially hazardous habits, like smoking and not exercising. The researchers noted that overall, breakfast fans were more likely to have healthier lifestyles generally. Better bust out that overnight oats recipe this evening.6
Drink alcohol.
Now that the start of your day is heart-healthy, end it right too! “Moderate amounts of alcohol — one drink a day for women — are associated with lower risk for heart disease,” says Dr. Nieca Goldberg, MD, cardiologist and medical director of the Joan H. Tisch Center for Women’s Health at NYU Langone in New York. A 2017 study found that women who engaged in moderate drinking (less than seven drinks per week) had a 34 percent decreased risk of death from cardiovascular disease. But before you pour, note that the Dietary Guidelines for Americans define one alcoholic drink as 12 ounces of beer, five ounces of wine, or 1.5 ounces of spirits — that’s the amount to stick to if you’re drinking to your health. Goldberg warns, “Heavy drinking is associated with high blood pressure and can weaken the heart muscle.”7
Laugh.
Have you heard the one about how a good sense of humor can help your heart? It’s no joke! “Laughter tends to lower blood pressure, but the power of humor goes beyond that,” says Steven M. Sultanoff, PhD, Irvine, CA-based clinical psychologist, adjunct professor in the master’s program in psychology at Pepperdine University, and former president of the Association for Applied and Therapeutic Humor. “Research has found a significant negative correlation between sense of humor and heart disease; the greater the sense of humor, the lower the risk of heart disease. The emotional response to humor also counters chronic distressing emotions, like depression, anger, anxiety, and stress, which increase the probability of heart attack and the likelihood of arterial wall blockage.” Of course, that doesn’t mean that someone with heart problems just isn’t funny enough, but getting a daily dose of humor might be just what the cardiologist ordered.
