Your heart works around the clock, making heart health one of the most important parts of your overall well-being. The good news is that improving heart health does not require an overnight transformation. Small, consistent lifestyle changes and healthy habits, including staying active and making smart food choices, can help support cardiovascular health.
Sit less throughout the day: If you work in an office setting, spending long periods sitting may be the norm. Even if you exercise regularly, those long-seated hours may affect heart health. Look for opportunities to move more by taking short walking breaks, standing while on the phone, stretching between meetings, or taking the stairs instead of an elevator.
Prioritize foods that support heart health: A heart-healthy eating pattern can begin with foods that are low in saturated fat and sodium and provide beneficial vitamins and plant compounds, like fresh, juicy grapes. They contain 7% of the daily recommended intake of potassium per serving, are a good source of vitamin K, and deliver beneficial antioxidants and other polyphenols, including flavonoids, that can help relax blood vessels and promote healthy circulation. Some studies also suggest grapes have a beneficial impact on blood lipids and more. In fact, one study found that women who consumed 1 1/4 cups of grapes every day benefited from reduced blood triglyceride levels, LDL cholesterol levels, inflammatory proteins, and other markers of heart disease. Whether enjoyed as a snack, added to salads, or blended into smoothies, Grapes from California make it easy to add more heart-smart nutrition throughout the day. For example, this Warm Lentil, California Grape and Arugula Salad includes a quick homemade rosemary lemon vinaigrette to pack in the flavor and complement black lentils and sweet grapes.
Cut back on added sodium: Adding heart-healthy foods like grapes to your menu is a good place to start, but caring for your cardiovascular system is also about what you are not eating. Many packaged and restaurant foods contain more sodium than some people realize, making it important to read nutrition labels, prepare more meals at home, and flavor foods with herbs, spices, citrus, or vinegar instead of extra salt to support healthy blood pressure.
Make good sleep a priority: Quality sleep affects many aspects of health, including cardiovascular. Adults should aim for 7-9 hours of sleep each night in a cool, comfortable environment. To get a good night's rest, try limiting screen time before bed, blocking out light, and avoiding alcohol or caffeine in the evenings.
These four simple steps can help build heart-healthy habits that last. For more information on the heart-health benefits of grapes and additional recipes, visit GrapesFromCalifornia.com.
