As the New Year unfolds, many of us embark on a journey towards a healthier lifestyle, and given how the past year unfolded due to the COVID-19 pandemic, maintaining good health has become a priority. Amidst the pandemic scare, we shouldn’t forget that heart diseases remain a significant health issue, especially in the U.S. Therefore, taking care of your heart health can save you both money and wellness complications in the future. With that in mind, we’ve curated a list of 13 budget-friendly, heart-friendly foods and activities that can help improve your heart health.
FOODS FOR A HEALTHIER HEART
One of the primary aspects of heart health care relates to the choices we make in our diet. Thankfully, opting for healthier food doesn’t have to be expensive. Here are 8 affordable yet incredibly healthy foods to enrich your diet:
1. DARK CHOCOLATE
Dark chocolate not only satisfies your sweet tooth but also provides heart-friendly nutrients like magnesium and fiber. Seek out dark chocolates with 70% or more cocoa content and ensure there is no excess of added preservatives. A square or two a day constitutes a tasty, heart-healthy snack.
2. BEANS
Beans offer a high content of fiber and magnesium and depending on the type of beans, they also offer other nutrients like folate. Including beans in your diet helps reduce cholesterol and encourages a feeling of satiety, both of which are essential for heart health.
3. WHOLE GRAIN RICE
Whole grain rice is rich in fiber, vitamins, minerals, and is an affordable staple for bettering heart health.
4. WALNUTS
Although slightly more expensive compared to other items on this list, walnuts, packed with Omega 3 fatty acids and Vitamin B6, are essential for heart health.
5. AVOCADO
Avocados, high in Omega 3 fatty acids, are another heart-friendly food choice. Choosing a ripe avocado is key to get the most nutritional value.
6. BERRIES
Berries are an excellent source of fiber, magnesium, antioxidants, Vitamin C, and anthocyanins. They can aid in reducing cholesterol levels and arterial inflammation.
7. LEAFY GREENS
Leafy greens contain a high amount of fiber and magnesium, both of which are beneficial for heart health.
8. VEGETABLES
Various vegetables like asparagus, bell peppers, broccoli, carrots, potatoes, squash, tomatoes, garlic, and onion have properties that significantly uplift heart health.
ACTIVITIES TO BOOST HEART HEALTH
Apart from mindfully managing your diet, incorporating heart-healthy activities into your daily routine can further enhance your heart’s health. Here are 5 cost-effective, if not free, activities to consider:
9. WALKING/RUNNING
This is an accessible and affordable exercise that requires no additional equipment and offers the added benefit of soaking up some fresh air.
10. JUMP ROPE
Jump ropes are both inexpensive and enjoyable, offering an effective cardiovascular workout.
11. BIKING
Whether using a bike outdoors or a stationary bike inside, biking is an excellent cardio workout for heart health.
12. SWIMMING
Swimming is another beneficial activity as it provides a great cardiovascular workout and helps to keep the body cool.
13. INTERVAL TRAINING
Interval training, which consists of periods of intense workouts followed by recovery periods, can strengthen your heart muscle and boost your metabolism.
In conclusion, adopting a heart-healthy diet and incorporating regular physical activities are two effective ways to boost your heart health this year. Incorporating the listed foods and activities into your routine will not only enhance your overall health but could also potentially reduce your long-term medical care costs. Let’s celebrate this health win!
Can you share any other affordable yet effective ways to boost heart health?
