The Fitness and Wellness Center's Blog

3 Simple Ways to Support Your Heart Health in 2021

By: LECOM Staff

March 23, 2021, 11:00 am - Categories: News

According to Julie Corliss of the Harvard Health Letter, sometimes having too many habits can be hard to manage. Add these three healthy habits to your wellness plan to support your heart health. 

Make a small change to your diet.
Examples: Switch meat with beans in one of your favorite dinner recipes. Eat a slice of whole-grain bread instead of white bread. Try a vegetable you’ve never had before.

Try a 10-minute heart rate-elevating exercise.
Examples: Take a brisk walk around your neighborhood. Hop on a treadmill or other exercise machine. Jumping jacks, squats, leg raises, and arm circles are great alternatives if you don’t have a machine.

Know your numbers.
Here are the standard targets according to the Harvard Heart Letter:

• body mass index between 18.5 and 25 (see this BMI calculator)
• blood pressure below 120/80 mm/Hg
• total cholesterol of less than 200 mg/dL
• fasting blood sugar (glucose) below 100 mg/dL.

It’s easy to track these four key values. Step on a scale, then use your weight and height to calculate your body mass index. Measure your blood pressure (many pharmacies have machines). Check your medical records for your latest blood test results, which should include cholesterol and fasting blood sugar values.

Reference: https://www.health.harvard.edu/blog/3-simple-steps-to-jump-start-your-heart-health-this-year-2021011221727