Make it before lunch: 3 ways to improve your heart today
Three things to do for a heart-healthy lunch (photo: Freepik)
There are a few simple actions you can take before midday that have a positive effect on heart function. These habits help reduce the risk of cardiovascular disease and maintain a steady pulse throughout the day, according to Eating Well.
Start your day with movement
Starting the day with physical activity is an excellent way to support your heart and overall health. Morning exercise, whether a walk, yoga, or a quick workout, helps maintain healthy circulation.
The heart is a muscle that strengthens with regular use. Physical activity is important for heart health, improving blood vessel flexibility, boosting circulation, and reducing inflammation. Over time, this can support better blood flow, lower blood pressure, and reduce the risk of heart disease.
Research published in Author Manuscript shows that exercising at the same time every day, especially in the morning, can help people stick to their routines.
Even small efforts, like a short walk, can make a difference. If you’re short on time, try a quick yoga flow or a walk around the block.
Drink coffee the right way
Moderate coffee consumption can support heart health if it's consumed without excess sugar.
Coffee contains plant compounds such as chlorogenic acid, which can help reduce inflammation and support blood vessel function. These compounds act as antioxidants, protecting cells from damage and promoting overall cardiovascular health.
Black coffee is the best option for maximizing heart benefits. You can add a pinch of cinnamon or cocoa for extra flavor and antioxidant support.
It’s best to avoid flavored syrups and creamers, which often contain high amounts of sugar, calories, and saturated fat.
Eat a fiber-rich breakfast
According to Frontiersin, what you eat in the morning can have a significant impact on heart health. A fiber-rich breakfast helps lower bad cholesterol.
Fiber is a key nutrient for heart health. It not only helps reduce cholesterol levels but also supports healthy digestion and keeps you full, preventing overeating later in the day.
Foods such as oats, barley, whole-grain bread, and fruit are excellent sources of soluble fiber and provide a strong foundation for a heart-healthy breakfast. For example, a bowl of oatmeal with fresh berries and a sprinkle of nuts delivers fiber, antioxidants, and healthy fats in one satisfying meal.
Avocado toast on whole-grain bread is another great option. Avocado provides heart-healthy monounsaturated fats, and paired with fiber-rich bread, it creates a balanced and filling meal.
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This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
