Losing weight is the best way to boost your heart health but extreme diets and lifestyle changes are often too much change to keep up long-term. Instead, make some of these small changes, gradually, to improve your risk of developing heart disease through a healthier lifestyle.
- Eat eggs for breakfast instead of whole grains. The full feeling can help you eat fewer calories all day long.
- Drink black coffee or green tea. The caffeine can boost your metabolism and increase fat burning.
- Switch to coconut oil. The fat is metabolized differently than other oils or butter and it boosts your metabolism
- Cut out added sugar. Drink your coffee or tea unsweetened, and instead of soda, drink water the rest of the day.
- Read labels. Watch for sugar hiding in cereals, condiments and snacks as well as in refined carbs like breads and pasta.
- Use smaller plates for dinner. It’s automatic portion control.
- Brush your teeth immediately after dinner to avoid snacking later.
- Park in the last row – always. Then sneak in extra steps just to get to the door.
- Likewise, always take the steps instead of the elevator.
- Stand at your desk – it burns more calories than sitting.
- Sit on the floor to watch TV or play video games – it will encourage you to stretch and adjust more and to sit for less time.
- Start your day with a plank – set a goal of 20 seconds, then increase by 5 seconds each day.
- End your day with a squat – deep bending is great for hips and ankles. Start with 1 minute and increase to 10.
- Do tiny workouts all day long. Waiting for the shower to warm up? Do push-ups against the counter. Watching the news? Knock out 5 minutes of jumping jacks. Stuck in the car? Work your buttocks by squeezing and releasing.
- Stretch. Stretch to increase flexibility.
- Set a goal to burn 500 calories every day. Use an online calculator, like myfitnesspal.com by Under Armour, to estimate what you’ll need to do to hit 500.
Heart Risk Assessment
Assess your heart risk with this FREE tool.