1. Home
  2. Blog
  3. 30 Days of Heart: Week 3

30 Days of Heart: Week 3

Posted by Lacey Hagler on Tuesday, October 30th, 2018 at 2:03pm.

In the United States, heart disease is the #1 cause of death, while stroke is the #4 cause. This includes both men and women, young and old, no matter your ethnicity. These are scary numbers, but I have great news! Not only is death from heart disease 80% preventable, but there’s a big way you can help encourage others in Palm Beach County to live a healthier life and support medical research and education at the same time- join the Heart Walk!

On November 17th, 2018, The American Heart Association Heart Walk will take place at Meyer Amphitheatre in West Palm Beach, and your friends at Waterfront Properties & Club Communities would like to invite you to join in on the fun for a cause!

Leading up to the Palm Beach County Heart Walk, participate in the #30daysofheart challenge! Each week leading up until November 17th, we'll be bringing you a weekly plan of healthy lifestyle changes on behalf of the American Heart Association. Hopefully this will inspire you to live a longer, healthier life!

If you need to catch up, view Week 1 and Week 2 first! Here is your daily plan for week three!

Day 15 – Check your blood pressure. Seriously, do it. Stop by your nearest pharmacy and take a free blood pressure reading. Write down your numbers, so you know where you stand. High blood pressure is the single most significant risk factor for heart disease. Arterial stress may lead to heart attack, stroke, heart failure, and other serious health threats. If you love your family, get checked!

Day 16 – Practice gratitude. Clinical trials indicate that the practice of gratitude can have dramatic and lasting effects in a person’s life, such as lower blood pressure and improved immune function! At the end of the day, jot down three things you are most thankful for. If it’s something another person contributed to, thank them personally!

Day 17 – Add color to your favorite recipe. Start by spoiling yourself by making your all-time favorite dish, then add fruits or veggies into the recipe that weren’t there before. It’s that easy! For Italian dishes, throw carrots into a food processor with tomato sauce. For Mexican dishes, add chopped fresh tomatoes on top. For Asian cuisine, bok choy or broccoli make a great additions.

Day 18 – Participate in mindful meditation. Take a 15-minute break, sit quietly, and focus on your breath. Notice how your body feels. When your mind wanders- and it will- bring it back to the breath. Recent studies show meditation reduces blood pressure. Ommmm.

Day 19 – Practice portion control. Let’s get real- our eyes are often bigger than our stomachs. About 70% of Americans are overweight or obese. Today, eat what you need and nothing more.

Day 20 – Get outdoors for an hour. Yes, an entire hour! Walking from the vehicle to a building does not count! Explore somewhere new, work in your yard, or go for a walk on the beach. Be alert to all of your senses, and let the therapy of nature refocus your mind and body.

Day 21 - Rest, reflect, and share with someone you love. Share this article, and go to our team page to donate for the cause!

Leave a Comment