This post is sponsored by the Be Heart Healthy promotion at Publix. All thoughts and text are my own.
Heart disease hits too close to home for so many families. Here are some simple and attainable ways you can be more heart-healthy this year.
Taking care of my body and health is a top priority for me and that includes doing things to help my heart health. It's easy to put the idea of heart health aside because we are busy, but it's actually one of the more serious health crises facing the country. Did you know that heart disease is the leading cause of death for both men and women? 660,000 people die from heart disease each year which is 1 in 4 deaths in the country. That translates to one person dying every 36 seconds in the United States from cardiovascular disease. (Stats from the CDC)
Heart disease hits close to home because my mom died from a heart condition. I'd venture to say a lot of you probably have a similar story with heart disease running in so many families. I'd love to find ways to help my twins not have as many heart problems.
Luckily there are so many simple things you can do to improve your heart health. There are even some useful products you can stock in your home to help keep your healthy heart.
Some of those essential products to keep your healthy heart lifestyle are on sale during the "Be Heart Healthy" Extra Savings promotion at Publix happening between now and February 25th. Keep reading to learn more about some of those products and things I'm doing on a regular basis to help my heart health.
5 Ways to More Heart Healthy This Year
Swap to More Plant-Based Foods
One of the biggest risk factors for having heart disease is having an unhealthy diet. One simple way to clean up your diet is to make plant-based swaps. You don't have to commit to being vegan or vegetarian full time but simply swapping out some of your meat or animal-based products can help you. Eating more plant-based foods can help you lose weight and lower your cholesterol which can reduce your risk of heart disease.
I eat a mainly plant-based diet and I love knowing that I'm taking small steps for a healthier heart.
Plant-based milk is another great way to make an easy swap. Two great options are Elmhurst Unsweetened Milked Almonds and Ripple Plant-Based Milk. The Elmhurst Plant-Based Milk is made with just two ingredients and the Ripple milk has added protein. They are both unique and useful plant-based milk products to add to your fridge.
Both are part of the Extra Savings promotion at Publix right now. The Elmhurst Plant-Based Milk is on sale for $4.49 and the Ripple Plant-Based Milk is only 3 for $10.
I also love to focus on heart-healthy foods like walnuts. They can reduce bad cholesterol and lower overall cholesterol.
Fisher Chef's Natural Walnuts are part of the "Be Heart Healthy" Extra Savings promotion as well. They are on sale for $4.79.
Drink More Water
Water makes up 60% of your body weight and every organ in your body needs it to properly function including your heart. By staying hydrated you can slow down changes in your heart that can lead to heart failure not to mention you are just helping your heart run its best on a day-to-day basis.
I try to drink several big bottles of water a day.
If you find that you are struggling with drinking water, adding some flavor to it can help. Sweet Leaf Water Enhancer is a yummy way to add flavor to your water without adding sugar or calories. Lemons or limes are also a good choice.
The Sweet Leaf Water Enhancer is also part of the sale. They are 2 for $6.
Be Physically Active
Being physically inactive, overweight, or obese are a few of the biggest risk factors for heart disease.
The American Heart Association recommends 150 minutes (2.5 hours) of physical activity a week. Are you getting that? I do, but I really make it a priority and commit to it. It's not easy, but it's something that helps me in so many ways so I do it.
Being physically active doesn't have to mean running every day. Find something you like to do! That could even be walking, dancing, or gardening. Just find something that keeps you from sitting so much and schedule a time to do it each day.
Regular exercise and movement are one of the top ways to support your heart health.
I prioritize sleep as much as anyone who has two three-year-olds running around the house can. Sleep is an essential part of heart health because your heart rate slows, and blood pressure comes down during sleep. I've found I function best on a full 8 hours of sleep a night so that's my goal. Of course, there are days when this isn't possible, but I do my best.
I've struggled with not sleeping well in the past, so here are some things I've found that have really helped me sleep better.
- No Screens after 8:30
- No Afternoon Caffeine
- Go to Bed and Wake-Up at Same Time Daily
- Read Before Bed
If you are still having trouble sleeping, Nature's Bounty Melatonin is a natural way to help. If you need to stock up, Nature's Bounty Vitamins and Supplements are on sale for $3 off.
Talk to Your Doctor About Your Meds
Another key way to help protect your heart health is to talk to your doctor about what medicines you should take. If you have high blood pressure, it's sometimes a good idea to avoid certain cold medicines. Aspirin is also an option for folks with high blood pressure.
Coricidin is a great cold medicine if you have high blood pressure because it doesn't have a traditional decongestant. It's also part of the Extra Savings. You can get it for $2 off a box.
If your doctor decides taking Bayer Aspirin is right for you, it's also on sale right now. You can get $2 off a 100-200 count bottle or the big 300 count bottle for $10.69.
There are also a lot of vitamins that can help your heart health. Some of those are CoQ10, Vitamin B6, Vitamin D, Omega-3 Fatty Acids, and Magnesium. Check with your doctor about them and stock up in the sale. They are also part of the sale on Nature's Bounty Vitamins and Supplements.
As a type-A, worried about everything type of person, this one is hard for me. Managing your stress is not only good for your general health and well-being but also your heart health. Having positive mental health and reduced stress can decrease your risk of heart disease.
Obviously reducing stress, especially in today's environment, can be easier said than done but here are a few key ways I help manage mine.
- Exercise Regularly
- Get Enough Sleep
- Practice Relaxation, Yoga, or Meditation
- Try to Maintain a Positive Attitude
Find Your Heart Healthy Products at Publix
Don't forget to get your heart-healthy products at Publix from now until February 25th. Visit Publix.com or head to your local Publix to grab the in-store Extra Savings flyer for the complete list of products included in the Plant-Based promotion.
If you don't see the Extra Savings flyer, just ask customer service and they will get you one. There are also signs around the store shelves showcasing the different savings during the promotion.
This is a great time to stock up on products that are good for your heart!
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