With our heart beating over 100,000 times a day, there is never a bad time to start giving your heart a little extra love. September 29th is World Heart Day, and we thought it would be a perfect opportunity to provide you with a little refresher on how to keep your heart happy and healthy. You can start to give your heart the essential care it needs to remain healthy at any age, and making these smart changes now can pay off in the long run.

Your heart can be affected tremendously by the foods you put in your body. Eating the proper vitamins, proteins and minerals, your body can function in a healthy manner. Fat intake is one of the most important factors to monitor. With copious amounts of research done, most studies show that our diets should not include trans fat. Nearly 1 in 5 heart attacks can be attributed to trans fat intake. The American Heart Association recommends consuming no more than 2 grams of trans fats per day, ideally consuming 0 grams if possible. Saturated and natural fats have not been proven to directly cause heart disease.

Good oral health can lead to good overall health, including a healthy heart. Gum disease has the same risk factors as heart disease, so going to your dentist every 6 months for a regular cleaning and checkup can prevent missed warning signals from both your heart and mouth. Proper brushing and flossing daily will help fend off gum disease. Care for your teeth!

We can all relate to the feeling of brain fatigue after a night of little or restless sleep, and lack of sleep can make your heart feel weary, too. Getting the recommended amount of sleep each night can help keep your biological process running smoothly, such as cell restoration, blood pressure regulation and inflammation. Sleep should be a priority in your life no matter what age you are.

Be sure to move at work! No matter how much exercise you get daily, studies have shown that sitting for extended amounts of time can be directly linked to blood clots, and a 147% increase in cardiovascular events. Try to take a lap around the office each hour, take stairs as often as possible, take a phone call while walking outside, and go on a walk after work to encourage movement day-to-day. Small steps in the right direction can provide big benefits in your future.

Lastly, avoid all smoke. Secondhand smoke can be linked to many different diseases, including a 20-30% chance of developing heart disease after exposure to secondhand smoke.

By integrating these tips into your daily life, you are taking the necessary steps needed to keep your heart healthy and functioning properly. Don’t forget, you can monitor your activity, diet, sleep and more with Walker Tracker.