1. Cardio Exercise Running, swimming, walking—these get your heart pumping. Cardio strengthens your heart muscle, lowers blood pressure, and improves circulation. What to do: • Aim for 30 minutes a day, 5 days a week. • Break it up if you’re busy: Even 10-minute bursts help.
2. Strength Training Lifting weights isn’t just for muscles—it’s for your heart too. It builds lean muscle, lowers blood pressure, and supports better metabolism. What to do: • Try bodyweight moves like push-ups and squats. • 2-3 sessions a week are enough to make a difference.
3. Eat Heart-Healthy Foods Your heart thrives on: • Healthy fats: Avocados, nuts, olive oil. • Omega-3s: Salmon, mackerel. • Fiber-rich foods: Vegetables, legumes. These reduce inflammation and supports arterial health. What to do: Eat more of these foods.
4. Manage Stress Chronic stress = a heart under attack. What to do: • Practice deep breathing or meditation. • Take breaks to reset your mind. Stress isn’t going away—but how you handle it can change everything.
5. Stay Hydrated Water is fuel for your heart. Dehydration makes your heart work harder to pump blood. What to do: • Add electrolytes like potassium (bananas) and magnesium (spinach). • Start your day with a big glass of water—your heart will thank you.
6. Prioritize Sleep Sleep is recovery. Poor sleep raises blood pressure and stresses your heart. What to do: • Aim for 7-9 hours a night. • Create a wind-down routine: dim the lights, avoid screens, and relax before bed.
7. Quit Smoking & Limit Alcohol Cigarettes and excessive drinking are your heart’s worst enemies. Smoking damages your arteries, and too much alcohol raises blood pressure. What to do: • Avoid both as much as you can.
8. Stay Active All Day Movement isn’t just exercise—it’s lifestyle. Sitting too much weakens your heart. What to do: • Stand, stretch, or walk every hour. • Use a standing desk or take a quick stroll after meals.
Bonus Tip: Laugh More Laughter isn’t just for your soul—it’s for your heart too. Laughing reduces stress hormones and improves blood flow. What to do: • Spend time with people who bring you joy. A happy heart is a strong heart.
If your heart isn’t healthy, nothing else works right. Your energy, focus, and mood—all come back to your heart. Start making these habits a priority. You’ll feel stronger, more energized, and ready to take on the world.
Joey Yochheim
Co-Founder
@defaultkingsllc
I help Christian entrepreneurs lose 10-50lbs or more
Editorial comments expressed in this column are the sole opinion of the writer.
