- Traps, removes, and reduces harmful [LDL] cholesterol, which can cause clogged arteries.
- Reduces the risk of diabetes, which is closely linked to heart attacks and strokes, and manages blood sugar levels.
- May aid in the fight against chronic inflammation, which contributes to heart attacks and artery blockages.
Fiber-rich foods include fruits, nuts, seeds, whole grains (including quinoa, barley, and oats), and many others. Consider these fiber-rich breakfast suggestions:
- Oats heated in the microwave for two minutes with a cup of low-fat milk.
- A portion of cooked quinoa with berries, granola, and nonfat Greek yogurt, served cold if you have it in the fridge.
- Milk and whole grain cereal (go for cereals with the highest amounts of whole grains and lowest amounts of added sugars)
- A piece of toast made with whole grains and two tablespoons of nut butter (like almond or peanut butter)
- A handful or two of homemade trail mix (use your favorite unsalted nuts, sunflower seeds, and dried fruit such as raisins or apricots).
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Replace a Few Minutes of Scrolling with Meditation
You can likely find a few minutes to meditate if you take a break from your hectic day. Meditation is vital for heart health. According to research, those who regularly practice meditation have reduced incidences of coronary artery disease, high blood pressure, diabetes, high cholesterol, and other diseases than those who don’t.
What is the relationship? A well-researched physiological shift that appears to help lower your blood pressure, heart rate, breathing rate, oxygen consumption, adrenaline levels, and levels of the stress hormone cortisol is brought on by meditation.
The good news is that you just need to meditate for 10 to 20 minutes daily to experience its heart-healthy effects.
Simple meditation techniques for a hectic day include:
- Sitting still, closing your eyes, and concentrating on your breathing without passing judgment on the sounds you hear or the thoughts that come to mind
- Doing a guided meditation, which employs imagined scenarios to help you unwind
- Listening to a recording of tranquil sounds like rain, waves, or flowing brooks.
Try to simply relax your mind for a few minutes each day. No matter how busy you are, you may find that you are soon getting better at meditation and other heart-healthy behaviors.