Today is World Heart Day—here are 5 ways to make your heart stronger
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Every year on September 29, the World Heart Federation (WHF) celebrates World Heart Day to raise awareness of cardiovascular disease (CVD). Heart disease and heart attacks are the world's leading cause of death—nearly 9 million people died in 2019 alone, according to the World Health Organization (WHO). The risk factors increase with lifestyle choices such as smoking, eating an unhealthy diet or experiencing stress, as well as pre-existing conditions including high blood pressure and high blood cholesterol.
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The World Heart Day campaign encourages individuals and communities around the globe to do a health check and engage in more heart-healthy activities that can help to prevent heart disease, like making better food choices for a healthy diet, participating in muscle-strengthening workouts or simply decreasing the amount of time spent sitting still. To inspire you to strengthen your hardest-working muscle, consider these five easy ways to take care of yourself and your heart.
1. Get your heart rate up
Regular physical activity is key to a healthy lifestyle and in preventing heart disease among other chronic conditions, according to the Centers for Disease Control and Prevention (CDC). The easiest way to get in some cardio is by choosing to walk whenever you can. Whether it’s a lunchtime stroll with a friend or a longer walk to replace your commute, walking is a simple (and free) way to get moving. The CDC recommends walking 30 minutes a day, five days a week, if possible.
Another way to fit in more exercise during the week is by trading your commute for a bike ride. Give it a go while it's still nice out—just make sure you've got a bike helmet. For everyday riders, we recommend the Giro Register, as it features a protection system that is meant to minimize the amount of head rotation that may occur in a fall, potentially mitigating brain damage.
Another great way to get your heart rate up is by jumping rope. It works your upper and lower legs, upper arms and your heart and lungs, according to the CDC. For a solid beginner's jump rope, go for something lightweight like this top-rated jump rope on Amazon. Or for an elevated workout, try a weighted jump rope. Our tester enjoyed the extra burn from using CrossRope, a set that lets you put the extra weight in the rope itself as well as in the handles.
You may associate strength-training with going to the gym, but there are plenty of at-home workouts you can do to get your heart rate up using free weights, crunches, elastic bands or other workout techniques. Try a pair of basic weights like these popular dumbbells from Amazon Basics, which go up to 20 pounds. Or you might prefer resistance bands—they're easy to use and extremely versatile. These top-rated Fit Simply exercise bands come in a set of five that vary in resistance.
2. Use a fitness tracker
A fitness tracker is a great investment if you're looking to track your fitness stats or simply need a sidekick to help keep you accountable in your quest to stay active. Fitness trackers these days go beyond the basics of counting steps or tracking your heart rate—they measure your sleep quality and send you motivational nudges to remind you to get moving throughout the day.
We've tested the best fitness trackers at Reviewed and found that the Fitbit Charge 5 offers the best combination of motivational features, smartphone integration, built-in GPS and tons of helpful data tracking for your health. You'll get insights into your workout performance, 24/7 heart rate monitoring and even stress tracking using electrodermal activity (EDA) sensors.
3. Find ways to de-stress
Stress can have impacts beyond mental health—it affects you physically, too. Constant stress is linked to many health issues, including heart disease. One way to take care of your heart is by taking the time to de-stress, however that looks for you and your lifestyle.
If you're looking for a self-care product that feels like a big hug whenever you need one, we'd recommend a weighted blanket—specifically, the Gravity Blanket, which is the best weighted blanket we've ever tested. The gentle pressure of a quality weighted blanket can provide a cozy, comforting experience when you're lounging around, napping or tucking in for the night.
4. Cook using healthier methods
It's been proven that those who eat a healthy, balanced diet are at lower risk for serious health issues like heart disease. And for those with chronic diseases, eating healthy can help to "manage these conditions and prevent complications," according to the CDC. One way to make healthy eating easier and more convenient is by using the right kitchen gadgets and devices.
Air fryers, for example, can pose health advantages in the kitchen, such as reducing the amount of fat content that comes from traditional deep frying. These appliances can also bring out the best in nutritional foods by crisping veggies to perfection.
Of all the air fryers we've ever tested, our top choice is the Philips Premium Airfryer XXL. It produces deliciously crispy foods, features a massive container to cook family-sized meals and doesn't require any preheating. If you're not looking to spend as much, the Cosori Air Fryer Max XL is another stellar option for crisping up your favorite foods at half the price.
5. Swap water for sugary drinks
Staying hydrated is important for a healthy lifestyle in general, but sugary drinks like soda, juice or energy drinks aren’t the best way to replenish fluids. By making the swap for a glass of water, you’re helping reduce your risk of developing type 2 diabetes and heart disease by avoiding all those added sugars.
One way to remind yourself to drink more water is by getting a good water bottle that keeps your water extra cold and is convenient to carry around. We've tested the best water bottles and crowned the Brita Stainless Steel Filtering Water Bottle the winner: It keeps water ultra-cold and easily fits in car coffee holders and bags alike. And, just like its filter pitcher counterpart, the Brita bottle has a built-in filter to reduce chlorine and undesirable odors and flavors from your drink.
If you're planning to keep water on you for outdoor activities like hiking or camping, we recommend the Yeti Rambler 26 Oz. Bottle instead—it's durable and made of double-insulated material that will keep your water cold for an astoundingly long period of time, even when you're outside in the heat.
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This article originally appeared on Reviewed: World Heart Day: Ways to improve heart health through exercise, food
