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10 Steps to improve Heart Health from Harvard University
10 Nov 2022

10 Steps to improve Heart Health from Harvard University

Research from the Harvard Medical School suggest a number of small steps (but equally giant leaps) to consider in pursuit of heart health.

Some of these are self-evident. Others are common sense. Putting them into part of your life routine is a wise move.

  1. Take a 10 minute walk. If you don’t exercise at all, a walk is a great way to start. If you do it is a good way to add more exercise to your day.

  2. Give yourself a life. Lifting a hard cover book or a one kilo weight a few times a day can help arm muscle tone. Start small and build up your strength even with the aim of joining a gym.

  3. Eat one extra (from your normal 5+ a day selection) fruit or vegetable all of which is good for everything from your brain to your bowel.

  4. Embrace breakfast. Again with fruit and add whole grains such as high fibre bread or cereal.

  5. Don’t drink your calories. Sugary drinks and even lattes in moderation can ‘save’ 100 or more calories per day. Over a year this can translate into a significant weight loss.
  6. If you need a snack go for a handful of nuts even adding them to salads.

  7. Catch some fish. Fish and seafood are great replacements for red meat. They are also beneficial for weight and waist reduction.

  8. Breathe deeply. Try breathing slowly and deeply for a few minutes each day. Relaxing and restorative along with helping lower blood pressure.

9. In the CoVID-19 world the benefits of hand washing have come to the fore. The practice helps with your heart and overall health. Hand washing helps prevent the Flu, infectious pneumonia’s, and other infections which can play havoc with your heart.

10. Be thankful. Take time each day to acknowledge the joys and pleasing things in your life. This is one way to tap into positive emotions and have been linked with better health, longer life and greater well-being. Focusing on the negative can contribute to high blood pressure and heart disease.

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Date published: November 2022

To be reviewed: November 2025