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30 Days of Heart: Week 4

Posted by Lacey Hagler on Wednesday, November 7th, 2018 at 8:22am.

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 we've been bringing you a weekly plan of healthy lifestyle changes on behalf of the American Heart Association, and now we’re on the home stretch during our last week! Hopefully this will inspire you to live a longer, healthier life!

If you need to catch up, view Week 1Week 2, and Week 3 first! Here is your daily plan for week four!

Day 22 – No Added Sugar. Added sugars are empty calories with zero nutrients, and can increase your risk of heart disease, obesity, high blood pressure, and high cholesterol. Check food labels, and avoid high-fructose corn syrup, honey, molasses, and even fruit juice concentrates.

Day 23 – Have a “date night”…with yourself. Call a sitter, finish errands, turn off the screens, and do what brings you joy. Start an art project, listen to your favorite album, visit your favorite spot, take a long bubble bath, or read a book. There’s just one rule: no criticism. Think to yourself “I’m awesome” and build up some relaxed positivity in your life.

Day 24 – Eat fruit or veggies at every meal. Adding more fruits and vegetables has a variety of health benefits, including weight loss. To get the recommended amount of servings per day, don’t think too hard- just add color to every meal and a few snacks throughout the day. Make this a lifetime habit!

Day 25 – Move more mindfully. Mindful movement such as yoga, tai chi, and qi gong combine postures and movements with mental focus, breathing techniques, meditation, and relaxation. Find your zen and incorporate mindful movement into your daily routine, even if it’s just a few minutes of meditation in the morning.

Day 26 – 100% Homemade Meals, Snacks, & Drinks. Here’s a thought: if it goes into your body, it shouldn’t come from a plastic wrapper, a can, or a pre-packaged container. Knowing every ingredient that goes into your body makes it easier to reduce sodium, sugar, and other ingredients that are hard on the heart. No one said being healthy was easy!

Day 27 – Get the blood flowing. Spend half an hour on moderate-intensity cardio to get your blood pumping. Break into smaller minute segments if needed. Take the stairs, Do jumping jacks. Go for a brisk walk. Hit the elliptical. Just be sure to stay hydrated throughout the day and breathe deeply during your cool-down.

Day 28 - Rest, reflect, and share with someone you love. Share this article, and go to our team page to donate for the cause!

Day 29 – Start a heart journal. Log your blood pressure monthly to record your progress. Track things you think you need to improve on like water and calorie consumption, exercise, and sleep patterns.

Day 30 – Become a heart-healthy advocate. Congrats on committing a full month to your heart. Now take off the training wheels and create healthy habits for the long haul. Find ways to share what you’ve learned with others, and be good to your heart!

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