EverBeautiful.com welcomes Andrea Woroch, a nationally-recognized shopping expert and past contributor to the site. Here she shares her tips for boosting heart health without breaking your budget. – Melody Lesser
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The American Heart Association deemed February National Heart Month to raise awareness about the risks of cardiovascular disease (CVD), including heart disease, stroke and high blood pressure. CVD is the number one killer of adults in the U.S., a reality that’s reason enough to get heart healthy!
While many people believe that being healthy involves extra expenses like gym memberships and pricier groceries, there are plenty of inexpensive ways to boost heart health without busting your budget. Follow these six simple steps toward a healthier heart for less.
1. Go for a walk outdoors.
If exercise isn’t part of your daily routine, all you need to do is walk to get heart healthy. Research shows that walking briskly for 15 to 20 minutes per day decreases your chances of stroke and heart attack, prevents diabetes and helps you lose weight. It’s also one of the most accessible exercises available. Walk around your neighborhood, during your lunch break or even to and from nearby errands. If the weather isn’t ideal for being outdoors, head to a local mall where you can walk while window shopping and avoid extremely cold or hot conditions. Ed. note: Or walk indoors, as I do. Walk in place while watching TV. Walk up and down the steps – but be careful. I have a long hallway in my house on which I’ve logged miles just walking its length over and over. I do this while I’m on the phone and I’m always surprised at how quickly the steps add up. – Melody Lesser
2. Buy whole or frozen produce.
According to the Harvard-based Nurses’ Health Study and Health Professionals, the more fruits and vegetables consumed, the lower the chances of developing cardiovascular disease. Increasing your servings may seem like it will increase your grocery bill, but you can keep that in check by only buying whole produce. Those that are pre-cut, pre-chopped or pre-sliced cost an average of 30 to 60 percent more. Frozen vegetables and fruits, especially berries, are less expensive and a great choice as they are frozen at peak nutrient level so you get the same health benefits.
3. Look for manager markdowns on fish.
Several studies indicate that fish eaters have a lower risk of heart disease. In fact, it’s recommended you eat two to three servings per week. The best diet choices are those lower in mercury like salmon. Even anchovies and sardines are good for you. To save, look for manager markdowns on fish nearing its sell-by date and freeze whatever you don’t cook right away for later use. You can find the best prices on canned tuna at warehouse stores and you may find better prices on fish or other lean meats at a local ethnic market.
4. Tame stress.
More research is needed to find the direct impacts stress levels have on your heart, but it is known to affect other conditions that lead to cardiovascular disease like high blood pressure, high cholesterol and overeating. That’s why taming stress by meditating, getting more sleep or doing yoga is critical. You don’t have to join a yoga studio, either; Sites like DoYogaWithMe.com offer free online videos, and free apps like Calm help you clear your mind and meditate.
5. Get your Zzz’s.
While sleep is essential for keeping your mood and productivity up, it’s also directly connected to heart health. According to WebMD, chronic sleep loss may lead to heart disease, heart attack, stroke and other serious conditions. Make sure you’re clocking in more Zzz’s by turning off all your personal gadgets and hitting the hay early. A comfortable mattress is also key, so if you find yourself struggling to sleep, it’s time to upgrade. President’s Day sales are coming up and represent the perfect opportunity to save on mattresses from stores like Macy’s and JCPenney, with extra savings from CouponSherpa.com to deepen your discount and your night’s sleep.
6. Quit smoking.
It’s no surprise that smoking is extremely unhealthy, but did you know that it causes 30 percent of all heart disease? Quitting will not only improve your health, it will also save you big bucks. The price of cigarettes gets more expensive every year plus health insurance companies often charge a higher premium for an individual’s smoking status. Follow tips to resist tobacco cravings from the Mayo Clinic and get support from family and friends. Since nicotine gum and patches are pricey, look for coupons for Nicorette and other popular brands on company websites.
Andrea Woroch is a nationally-recognized shopping expert for Kinoli Inc., who helps consumers live on less without radically changing their lifestyles. From smart spending tips to personal finance advice, Andrea transforms everyday consumers into savvy shoppers. She has been featured among top news outlets such as Good Morning America, NBC’s Today, MSNBC, New York Times, Kiplinger Personal Finance, CNNMoney and many more. For more information, visit AndreaWoroch.com or follow her on Twitter for daily savings advice and tips.
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