1) Get Enough Sleep

Most adults need 7 to 8 hours of sleep to function optimally. If you feel like you always need an afternoon nap, you’re most likely sleep deprived.

Sleep deprivation should not be taken lightly. When you don’t get enough sleep, your body releases stress hormones that constrict your arteries. That creates inflammation in the body. Try sleeping the same time every night ensuring you get the necessary 7-8 hours of sleep. You will feel well-rested and alert when you wake up…it’s good for your heart AND you’ll feel great!
2) Eat Food Rich in Omega-3s

Omega-3 fatty acid is a type of polyunsaturated fat that reduces triglycerides, reduces your risk for a stroke, and slows the buildup of plaque in your arteries Since your body does not produce Omega-3s, it is important to include Omega-3-rich foods in your daily diet.

Salmon, mackerel, albacore tuna, trout and sardines are rich in Omega-3s. Other sources of Omega-3s include walnuts, chia seeds, ground flaxseed and flaxseed oil. While the best way to get Omega-3s is through the food you eat, you may also want to consider a high-quality Omega-3 supplement to keep your heart healthy.
3) Brisk Walking

According to research, walking briskly (100 steps per minute) can lower your risk of high blood pressure and high cholesterol as much as running.

Walking is one of the best workouts. It is easier on your body than more vigorous exercises like running.

Exercising at least 2 1/2 hours per week reduces your risk of a heart attack by 33 percent. If you haven’t exercised in a while, try walking 25 minutes, 2 days a week. Once your body gets used to it, increase your exercise frequency to 3 days, and then eventually to 4-5 days a week.
4) Eat Vegetables Rich in Phytochemicals

Phytochemicals are important to heart health. They reduce cholesterol levels which help prevents heart disease.

The following vegetables contain loads of antioxidants and phytochemicals which helps reduce the risk of cardiovascular disease:
• Kale
• Brussels sprouts
• Carrots
• Broccoli

Other vegetables rich in phytochemicals include: Asparagus, Bell peppers, Tomatoes. Garlic and Onions.


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Edna Dimataga-Fernandez
Edna Dimataga-Fernandez founded The Wellness Institute in 2013. The company utilizes a holistic model of wellness consulting focusing on the 6 dimensions of organizational well-being: physical, mental, emotional, social, spiritual & financial health. The Wellness Institute provides holistic health assessments, corporate well-being workshops & wellness consultations with holistic health practitioners. Wellness-Spring, the company’s holistic health store, sells organic & non-toxic health & beauty products. A portion of the proceeds is donated back to causes that support women, children, health, wellness & education. She has worked & consulted for companies in the insurance & financial services industry, the medical & behavioral health field and the non-profit sector. Edna holds a B.A. in Economics from UCLA and an MBA from Keller Graduate School of Management. She is a Past President (2010-11) of the National Association of Insurance & Financial Advisors - Los Angeles Chapter and is an approved Continuing Education Provider for the California Department of Insurance.