Our hearts do so much more than pump blood. They’re the rhythm of our lives, the core of our wellbeing, and, in many ways, the symbol of our emotional world. A healthy heart means a vibrant life, and taking care of it requires a balance of physical, emotional, and social practices. Let’s dive into the elements that keep our hearts both physiologically strong and emotionally fulfilled.
1. Fitness: The beat of a strong heart
Exercise is one of the most powerful ways to keep your heart healthy. Regular physical activity strengthens your heart muscle, improves blood flow, and lowers your risk of heart disease. Whether it’s brisk walking, cycling, swimming, or rebounding (a fun and low-impact workout), the key is consistency. Aiming for at least 150 minutes of moderate aerobic exercise each week helps keep your heart in top shape. With Multiply’s Active Dayz, you can track your physical activity and earn rewards for walking and burning calories. While aerobic exercises a great, strength training is just as important to help your body process oxygen more efficiently, reducing strain on your heart.
2. Nutrition: Fuelling your heart
The saying “you are what you eat” holds true when it comes to heart health. A balanced diet rich in heart-friendly foods can lower cholesterol, reduce inflammation, and maintain healthy blood pressure levels. Focus on:
- Fruits and vegetables: Packed with vitamins, minerals, and antioxidants, they reduce the risk of heart disease.
- Whole grains: Oats, quinoa, and brown rice support heart health by improving cholesterol levels.
- Healthy fats: Omega-3 fatty acids in fish, nuts, and seeds help reduce triglycerides and inflammation.
- Limited sodium and added sugars: These can contribute to high blood pressure and weight gain.
- Stay hydrated: Hydration is also essential, so drink plenty of water to help your heart pump blood efficiently.
3. Emotional wellbeing: Stress less, love more
Your heart and your emotions are deeply connected. Stress, anxiety, and unresolved anger can elevate blood pressure and contribute to heart disease over time. Prioritising emotional wellbeing is vital:
- Practice mindfulness: Techniques like meditation and deep breathing lower stress hormones and improve heart rate variability. Features like the Digital Coach, on the Multiply app, offers daily tips and guidance to help you overcome challenges on our wellness journey.
- Foster gratitude: Reflecting on what you’re thankful for has been shown to lower heart-related inflammation.
- Seek support: Whether it’s a therapist, trusted friend, or family member, talking about your feelings can lighten your emotional load. AI mental and emotional wellbeing chat features like Wysa, available soon on the Multiply app, are a great tool to help navigate life’s overwhelming moments.
4. Sleep: The heart’s time to recover
Quality sleep is the cornerstone of heart health. During sleep, your heart rate slows, and your body has a chance to repair itself. Chronic sleep deprivation has been linked to high blood pressure, obesity, and an increased risk of heart attacks. Aim for 7-9 hours of restful sleep per night. The Recharge Scan on the Multiply app is a great way to monitor your baseline resting heart rate and quickly identify stressors on your body like excessive mental stress, poor diet, and more.
5. Social connections: Love and laughter
Human connection is more than just a feel-good factor; it has tangible effects on heart health. Research shows that people with strong social ties have lower rates of heart disease and recover faster from heart-related issues. Here’s how to nurture your social health:
- Spend time with loved ones: Meaningful relationships reduce stress and boost happiness.
- Be active together: Exercise with friends or join a fitness class to combine physical activity with social interaction.
- Give back: Volunteering and acts of kindness create a sense of purpose, reducing stress and promoting emotional well-being.
6. Avoiding harmful habits
Certain lifestyle choices can take a toll on your heart:
- Quit smoking: Tobacco damages blood vessels and raises the risk of heart disease.
- Limit alcohol: Excessive drinking can lead to high blood pressure and irregular heart rhythms.
7. Regular check-ups: Stay ahead of the game
Finally, keeping up with regular health screenings is vital. Check your blood pressure, cholesterol levels, and blood sugar regularly, especially if you have a family history of heart disease. Early detection and management are key to preventing complications. Knowing your health is easy with Multiply’s digital health assessment. This 90 second digital assessment on the Multiply app gives you a Healthy Heart Score (HHS) and fitness level estimate and based on your level, you also get rewards.
A holistic approach to a healthy heart
Your heart is more than a muscle; it’s the essence of your physical and emotional being. By embracing a balanced approach to fitness, nutrition, emotional well-being, and social connection, you can protect and nurture your heart for years to come. Remember, small, consistent actions lead to long-lasting results. Love your heart, and it will love you back!
