February 14 – a day that symbolizes hearts and is devoted to like – give that special someone a present that shows you care. Or treat yourself to 1 (or more) of those five gift ideas, all of that are designed to make it easier and more fun to follow the fundamentals of a heart-healthy lifestyle: good food, Exercising often, getting good sleep, and getting organized. Stress
1. Cooking class
Cooking at house is among the best things you possibly can do to your cardiovascular health. Research shows that folks who eat more meals at home have lower weight and healthier cholesterol and blood sugar values ​​than those that eat out more often. “You can control the amount of saturated fat, salt, and sugar in your food,” says Dr. Fritts. Will abstain.”
For those that feel they don't have the time or skills to arrange healthy meals, a cooking class will help. A terrific place to start out is a category or series of classes on Mediterranean cooking or similar foods that highlight heart-healthy ingredients: vegetables, fruits, whole grains, healthy fats, etc. Extra virgin olive oil or canola oil, and plant-based proteins resembling nuts, seeds, beans, and tofu (or fish or chicken for individuals who select animal protein).
“Taking cooking classes together is a wonderful way to bond, have some fun, and nourish your body,” says Dr. Frates. Once you hone your skills and prepare more comfort food, cooking will also be an awesome solution to express your creativity, she adds. Some restaurants, supermarkets, and cookware stores offer on-site cooking classes. Alternatively, you possibly can check local people centers and colleges, or search online.
2. Dark Chocolate Dipped Strawberries
Both strawberries and dark chocolate contain useful plant compounds called flavonoids, that are thought to chill out blood vessels, improve blood sugar and levels of cholesterol, and stop blood clots. Improves cardiovascular health by discouraging Studies have linked a weight loss program wealthy in flavonoids to a lower risk of heart attack and related problems.
“Chocolate-dipped strawberries are a classic Valentine's Day gift, and they're delicious, too,” Dr. Frates says. Look for products made with dark chocolate, which has a better flavonoid content than milk chocolate. Better yet, buy your individual high-quality dark chocolate and berries and make them yourself—or perhaps even along with your Valentine, she suggests.
3. Custom fit shoes
If people walk, jog, or wear shoes that don't fit properly, they will run into problems, Dr. Frates says. For example, poorly fitting shoes could cause blisters, put pressure on bunions, or provide you with plantar fasciitis (inflammation of the fibrous band of tissue on the underside of the foot) and Achilles tendinitis (inflammation of the calf muscle). may suffer from tendinitis). to the heel). Some experts recommend replacing trainers a minimum of every 300 to 500 miles, which equates to a brand new pair every six to 12 months in the event you walk about three miles a day.
Treat your Valentine to a visit to your local specialty running store, where you'll find one of the best selection and expert advice on footwear options. Many running stores sell trainers, and you too can wear trainers. Outdoor equipment stores could also be your best bet for mountain climbing boots. It's definitely worth the investment of time (and possibly a better price tag) to have a knowledgeable staff member assist you to select the proper shoe to your needs. Be sure to try several different brands and styles, and take them for a test walk or tour across the store.
4. Luxury sleep products
At least seven hours of sleep each night is important for heart health, says Dr. Fritts. Insufficient sleep can increase your risk of weight gain, diabetes, hypertension and heart disease. Creating a quiet, dark and comfy sleep sanctuary could make it easier for you to go to sleep and stay asleep.
Quite a lot of accessories and products will help improve sleep. But it's vital to know your intended recipient's preferences, so ask questions or leave hints to collect clues. Some people may like a sleep machine that gives recordings of white noise or soothing sounds, resembling falling rain, croaking frogs, or chirping. Others may appreciate luxurious high-thread-count sheets, silk pillows, or a lavender-scented bath salts soak before bed.
If outside light or early morning sunlight shortens bedtime, consider light-blocking curtains or shades. An eye mask product of a soft, breathable material (resembling cotton or silk) is another choice.
5. Meditation app subscription
Meditation and mindfulness have been shown to lower blood pressure, reduce levels of the stress hormone cortisol, and increase heart rate variability (the microsecond time difference from one heartbeat to the following), it All are linked to higher heart health. “A regular meditation practice can help you better manage stress, which is an inevitable part of life,” says Dr. Frates. Since meditation doesn't come naturally to most individuals, guidance and training from an in-person or online class can really help. A more convenient option is a subscription to a meditation app that you could take heed to at your leisure in your smartphone.
Popular meditation apps include Headspace, Calm, Insight Timer, and Happier. Most offer a free trial period, so you possibly can send sign-up links to a couple of people you think that might enjoy your Valentine, after which treat them to a year-long membership. Can offer to do.
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