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6 Low-Impact Cardio Workouts for Heart Health

A healthy heart is considered the foundation of overall health and wellness. There are many ways to promote heart health, from healthy eating habits, adequate sleep, limiting stress and regular movement. Today we’ll look at how movement, particularly low-impact cardio exercises, can benefit your heart health. But why low-impact cardio? Low-impact cardio workouts are a great way to improve heart health and are an accessible option for beginners, seniors, or those with joint issues. Keep reading for 6 ways you can get started today.

woman at gym using low impact cardio machine

6 Best Low-Impact Cardio Workouts

Here are six of the best low-impact cardio workouts and why they are accessible for most individuals.

1. Walking

Walking is a simple yet effective cardio workout. You don’t necessarily need any equipment to get started, and walking can be adapted to all fitness levels.

  • Tip for success: Maintain a brisk pace for 30 minutes a day.

Read: How to Start a Walking Routine 

 

2. Cycling

Cycling is great for improving leg strength and cardiovascular endurance. You can take your bicycle outside and enjoy a ride in the great outsides or complete your workout on a stationary bike, many of which have virtual classes.

  • Tip for success: Focus on maintaining a steady, moderate pace.

 

3. Swimming

Swimming provides a full-body workout that’s easy on joints, making it perfect for those who may struggle with other types of exercise due to joint pain. Not only is it an ideal cardio exercise for heart health, but it can also improve lung capacity and overall stamina.

  • Tip for success: Join a class for extra motivation.

 

4. Elliptical Training

Elliptical machines are a popular choice for those looking for a cardio workout. They provide a similar effect to running but without impact on knees. When you focus on using both the arms and legs you can engage your entire body to get a more robust workout.

  • Tip for success: Adjust resistance for more challenging sessions. 

 

5. Dance Workouts 

Dance classes are a fantastic and fun way to get moving while improving cardiovascular health. Depending on your preference, they can be done at home or in group classes.

  • Tip for success: Choose a style that you enjoy to stay motivated.

 

6. Yoga and Pilates

Certain styles of yoga and pilates make for a great cardio workout that include a full-body dynamic flow that can boost heart rate. These types of workouts provide a perfect combination of strength, flexibility, light cardio and even stress reduction.

  • Tip for success: Try power yoga or a fast-paced Pilates session for added intensity.

Additional Tips for Supporting Heart Health

5 Heart Healthy Breakfasts to Promote Longevity

Top Ten Tips for Choosing Heart-Healthy Snacks

5 Reasons Why Everyone Should Know CPR

These low-impact cardio exercises offer a fantastic way to strengthen your heart, improve circulation, and support overall well-being. Adding just one of these workouts to your routine can put you on the path toward a healthier lifestyle.

But remember, protecting your heart goes beyond exercise. Learning CPR is an empowering, life-saving skill that can make all the difference if you encounter an emergency situation. Taking the time to get CPR certified means you can be ready to act quickly if someone’s heart depends on it.

HeartCert is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, throughout the United States.

Courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.We offer virtual courses and certifications, in all 50 states as well as in-person classes at our headquarters, HeartCert CPR Eagan and major cities in Iowa, Illinois, Georgia, Michigan, Minnesota, Mississippi, Nebraska, Pennsylvania, Texas and Wisconsin.

The 9 Best Exercises For Heart Health

With heart disease on the rise, keeping your heart healthy has never been more important. Physical activity and regular exercise are some of the most effective ways to promote an overall healthy lifestyle and heart health. In this blog, we’ll highlight 9 simple yet powerful exercises you can start today to keep your heart in tip-top shape and keep your body functioning optimally.

young man runner tying shoelaces

Why a Heart Health is Important

Maintaining a healthy heart is essential for overall health for many reasons.

Some of the many possible benefits include:

  • Higher energy levels
  • Improved physical fitness
  • Lower risk of heart disease, including heart attacks and strokes
  • Better aging and quality of life
  • A prolonged lifespan

Best Exercises for a Healthy Heart

1. Walking

Walking is one of the most accessible forms of exercise and is an excellent way to get your heart rate up, improve cardiovascular fitness and promote a healthy heart. In fact, according to a study by the British Journal of Sports Medicine, getting 9,000 to 10,000 steps per day can lower the risk of developing cardiovascular disease by 21%. 

Related: 

How to Start a Walking Routine

Upping Your Step Count May Increase Your Lifespan

2. Yoga

Yoga can be a great exercise option for heart health. A slower yoga practice can help improve flexibility and reduce stress, whereas styles like Vinyasa or Power Yoga can elevate the heart rate and improve circulation, both leading to improved heart health.

3. Swimming

Swimming is an excellent way to dive into physical activity. It’s gentle on the joints and accessible to many, making it a perfect choice for those who might find more intense exercises challenging. In fact, a study found that “cardiovascular disease mortality risk was 41% lower in those who reported participating in swimming” than those who reported participating in no sports.

4. HIIT

High-intensity interval training, or HIIT, consists of short bursts of fast-paced exercises that quickly get your body into a fat-burning state. This is ideal for a healthy heart because the rapid increase and decrease in heart rate can strengthen your heart and improve circulation. 

5. Kickboxing

This fun and energy-filled workout will increase your heart rate and help boost endurance. The blend of punching, kicking, and intense movements not only helps reduce stress levels but also builds strength and stamina, leading to a healthy heart.

6. Circuit Training

Circuit training is another ideal activity for heart health because you perform a series of exercises one after another, combining strength-based exercises with a mix of cardio which elevates your heart rate, builds muscle and improves endurance. 

7. Pickleball

Pickleball is a fast-paced game that combines elements of tennis, badminton, and table tennis. This sport has rapidly grown in popularity as it’s easy to learn and a good way to get a fun, full-body workout while improving your reflexes and cardiovascular health.

8. Cycling

Cycling is another popular exercise that can improve cardiovascular health. You can ride outside and enjoy the great outdoors or train inside on a stationary bike. This low-impact exercise helps to strengthen muscles, improve endurance, and can be adapted to any fitness level.

9. Dancing

Whether it’s a night on the town or a Zumba class at the gym, dancing is a fantastic way to promote a healthy heart. Whole body movement, increased heart rate and positive energy all contribute to a healthy body.

Partaking in one or more of these exercises is a great way to promote a healthy lifestyle and heart health. Another great way to protect the hearts of those around you is by being prepared for emergencies with the life-saving skills of CPR. You never know when a medical situation could arise where you could save a life. Register today for an online or in person session and gain the skills and confidence to respond effectively and keep a nearby heart beating strong when it matters most.

Register Today

HeartCert is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, throughout the United States.

Courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.We offer virtual courses and certifications, in all 50 states as well as in-person classes at our headquarters, HeartCert CPR Eagan and major cities in Iowa, Illinois, Georgia, Michigan, Minnesota, Mississippi, Nebraska, Pennsylvania, Texas and Wisconsin.

5 Heart Healthy Breakfasts to Promote Longevity

Breakfast is often referred to as the most important meal of the day. Eating a healthy breakfast each morning helps fuel your body to stay energized. Because of this, it’s essential to choose foods that will leave you feeling satiated and energized and not weighed down and sluggish. Choosing a heart-healthy option not only allows you to tackle the day but also promotes a healthy heart and potentially contributes to increased longevity.

fresh fruits and oatmeal on a wooden cutting board

Heart Healthy Breakfasts That Promote Longevity

A heart-healthy breakfast sets the stage for your entire day’s nutrition intake. Start your day with whole grains, fruits, and lean proteins to fuel your body and protect your heart. Incorporating fiber and healthy fats while avoiding excess sugars and processed foods makes a difference in how you feel throughout the day and your overall well-being. With mindful choices, you can enjoy delicious and nutritious meals that support long-term heart health. Here are several heart-healthy breakfast options we’ve found to add to your morning meal rotations.

heart shaped sweet potato

Sweet Potato Breakfast Scramble

Sweet potatoes are an excellent heart-healthy food option. They are filling due to their high fiber content and contain several vitamins and antioxidants, which help lower cholesterol and reduce inflammation. Sweet potatoes can be made to be sweet or savory for breakfast. Top them with yogurt, fruit and honey, or chop them and saute them with veggies and eggs.

Sweet Potato Breakfast Scramble Recipe From Land of 10,000 Recipes:

Sweet Potato Breakfast Scramble

Fruit Oatmeal Yogurt Parfaits

fruit and granola over yogurt

With fresh fruit, hearty oatmeal, and protein-packed yogurt, this trio creates a delicious and heart-healthy breakfast option. Choosing fruits like blueberries and blackberries keeps the glycemic index relatively low and adds antioxidants that promote longevity.

Fruit Oatmeal Yogurt Parfait Recipe From American Heart Association:

Fruity Oatmeal Yogurt Parfaits

Are You Eating Enough Fiber for Heart Health? 

Veggie Omelet

heart healthy veggie omelet

A veggie omelet is another nutritious breakfast choice, as it combines egg whites or a mix of whole eggs with a variety of vegetables. The vegetables add fiber, vitamins, and minerals that help reduce heart disease risk. Using egg whites can lower cholesterol intake, while whole eggs provide essential nutrients for overall health.

Veggie Omelet Recipe From EatingWell:

Vegetable Filled Omelets

Related Read: Top Ten Tips for Choosing Heart-Healthy Snacks 

Avocado Toast with Whole Grain Bread

Avocado toast with egg

Avocado toast is a popular meal that can be enjoyed for any meal, but most commonly served at breakfast. It is a heart-healthy option due to its high content of monounsaturated fats from avocado, which helps lower bad cholesterol levels. Whole grain bread provides fiber, which supports heart health by improving digestion and stabilizing blood sugar levels. Adding an egg boosts protein intake, further supporting overall health.

Avocado Toast Recipe From Skinny Taste: 

Avocado Toast with Sunny Side Egg

Chia Seed Pudding

Chia seed pudding in glass jar

Chia seed pudding is a heart-healthy breakfast option due to its high omega-3 fatty acid content, which helps reduce inflammation and improve heart health. It can be made in a variety of ways; add a dollop of nut butter for healthy fats and protein or by adding fresh fruits that provide antioxidants and vitamins.

Chia Seed Pudding Recipe From EatingWell:

Chia Seed Pudding

Looking for more ideas? Here’s 23 more heart-healthy breakfast recipes from EatingWell.

23 Heart-Healthy Breakfast Recipes in 15 Minutes

Selecting heart-healthy breakfasts can make a difference in maintaining cardiovascular heart health. Choosing whole foods, high-fiber options, and healthy fats to support heart wellness and lower your risk of heart disease. Be mindful of portion sizes and try to limit processed foods. With some planning and preparation, you can make your breakfast both nutritious and heart-friendly, contributing to a longer, healthier life. 

Want to know another way to make a difference and protect the hearts around you? CPR training is a valuable skill that can save lives when every second counts. Sign up for an in-person or online session today.

Register Today

HeartCert is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, throughout the United States.

Courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.We offer virtual courses and certifications, in all 50 states as well as in-person classes at our headquarters, HeartCert CPR Eagan and major cities in Iowa, Illinois, Georgia, Michigan, Minnesota, Mississippi, Nebraska, Pennsylvania, Texas and Wisconsin.

Understanding the Connection Between Allergies, Inflammation, and Heart Health

For those with seasonal allergies, it can be difficult to deal with the sneezing, stuffiness, watery eyes, itchy throats and more that come with the condition. The discomfort and inconvenience caused by these symptoms can be more than bothersome, often impacting daily activities, productivity, and overall quality of life. Even though seasonal allergies are quite common, their effects go beyond physical discomfort and can influence various aspects of health and well-being. In this blog, we’ll look at the connection between allergies, inflammation and heart health.

How Seasonal Allergies Affect Inflammation and Heart Health

Allergies do in fact have a connection with inflammation in the body and overall heart health. There have been numerous studies that have highlighted the relationship between seasonal allergies, inflammation markers, and cardiovascular outcomes. Understanding this connection is important for individuals seeking to manage their allergies effectively while prioritizing their heart health.

As described in an article from CNN, ‘While prior research has shown a connection between having allergies and an increased risk of cardiovascular disease, “the question is why?” said pulmonologist Dr. Raj Dasgupta, an assistant professor of clinical medicine at the Keck School of Medicine at the University of Southern California.

“We can’t really show causality, but science does show it’s connected to pro-inflammatory mediators, things that trigger inflammation in the body,” said Dasputa, who was not involved in the study.’

Histamines, for example, can increase blood flow to the affected area when an allergen strikes, prompting the immune system to release antibodies, which causes inflammation. This explains why numerous allergy medications are antihistamines, which are made to counter the inflammatory reaction. While inflammation serves as the body’s defense mechanism against pathogens, an excessively active or prolonged response is a root cause of numerous chronic ailments, including diabetes, hypertension, and heart disease.

Source: CNN Allergies, Asthma Linked to Heart Disease, Study Says.

Caring for Your Heart While Managing Allergies

Allergies alone are not a source of heart disease, and there are many other contributors, including diabetes, obesity, smoking, a lack of exercise, and a family history of cardiovascular issues. There are things you can do to help. Understanding the connection between allergies and heart health is the first step in taking action to manage allergies properly to maintain heart health. Some practical tips that can help reduce inflammation and lessen the impact of seasonal allergies include: lifestyle adjustments such as minimizing exposure to allergens, maintaining a clean indoor environment, and practicing stress-reduction techniques can make a significant difference. Additionally, dietary considerations, including consuming anti-inflammatory foods, staying hydrated, and consuming heart-healthy foods, can play a crucial role in overall health. You may also want to explore potential treatment options with a healthcare provider, such as allergy medications or immunotherapy, which can provide further relief and support in managing allergies for optimal heart health.

Learn More: Four Things to Know About High Blood Pressure

Protect the hearts of those around you by taking a CPR/AED and first aid course at one of HeartCert CPR’s nationwide locations. Register for a course today.

Register Today

HeartCert is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, throughout the United States.

Courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.We offer virtual courses and certifications, in all 50 states as well as in-person classes at our headquarters, HeartCert CPR Eagan and major cities in Iowa, Illinois, Georgia, Michigan, Minnesota, Mississippi, Nebraska, Pennsylvania, Texas and Wisconsin.

It’s National Heart Month: Give Your Heart Some Love

February is often thought to be the month of love, and just about everywhere you look, red, pink, and purple heart shapes are at the forefront. While it’s certainly an excellent time to shower affection on those dear to you, this month also marks National Heart Month, and it’s always a good time to take care of yourself. So, how can you promote a healthy heart and lifestyle to maintain your overall well-being? We’ll cover what you need to know to give your heart some love this month and beyond.

Lifestyle Choices for Heart Health

Embracing a heart-healthy lifestyle involves making mindful choices that contribute to overall well-being. This includes more apparent factors such as maintaining a healthy weight, not smoking, and managing your cholesterol and blood pressure. Another lifestyle practice you will want to incorporate is stress management. Integrating stress-reducing activities into your routine, such as meditation and mindfulness practices, can have a profound impact on your heart health. 

How Does Stress Impact Heart Health?

Food and Diet 

Making healthy food choices is an important part of maintaining a healthy heart. Prioritize whole foods, incorporate high-fiber snacks, and embrace healthy fats to foster cardiovascular well-being and diminish the likelihood of heart disease. Keep a mindful eye on portion sizes and strive to minimize the intake of processed foods and sugary drinks.

Top Ten Tips for Choosing Heart-Healthy Snacks 

Movement and Exercise

It’s well known that a sedentary lifestyle can lead to health problems, such as weight gain, cardiovascular disease, and more. Making sure that you get daily movement and regular exercise is an essential factor in maintaining a healthy heart and overall well-being. Incorporating a brief 20-minute walk daily or opting to stand at your desk can bring about a substantial positive change in your everyday routine, contributing to a healthier lifestyle.

5 Exercises to Promote Heart Health

Understand the Signs

If you or someone around you were experiencing heart complications, such as a heart attack, would you know what to look for? Some of the most apparent signs include chest pain or discomfort, shortness of breath, and overwhelming fatigue. Additional indicators may include pain or discomfort in the arms, neck, jaw, or back. Recognizing these symptoms promptly is crucial for seeking immediate medical attention and potentially saving a life. Understanding these signs can empower you to act swiftly in a cardiac emergency.

Know Your Family History

Being aware of your family history and recognizing the potential risks of chronic illness or heart disease is an aspect of self-care and maintaining optimal health. If specific diseases are prevalent in your family, you will want to take precautions to minimize the likelihood of a diagnosis and associated conditions.

Learn CPR

One of the best ways to show love to the hearts around you is by learning CPR. Being equipped with this life-saving skill enables you to respond swiftly in emergencies. HeartCert offers many flexible options to receive your CPR certification so you can stay prepared to provide immediate assistance when needed.

View CPR Classes

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

5 Exercises to Promote Heart Health

Keeping your heart healthy is one of the best ways to live longer and become healthier overall. With direct knowledge in the medical field, our team at HeartCert CPR is here to advise you on how to increase heart health. Keep reading to learn how exercise benefits your health, what exercise type works best, and what exercises support your heart the most.

group of people stretching in yoga exercise class

Why Does Exercise Increase Heart Health?

By exercising routinely, your heart will be in tip-top shape. But why does exercise help your heart? Here are the main benefits that you can experience by implementing a heart-healthy routine:

  • Lower blood pressure
  • Increase blood flow
  • Reduce heart attack risk
  • Minimize diabetes risk
  • Boost blood circulation
  • Encourage a healthy weight
  • Prevent future heart problems

What Exercise Types Are Best for Heart Health?

The first thing that comes to mind is probably cardio. After all, the name literally translates to heart. But other types of exercises can help too. According to Johns Hopkins Medicine, to get comprehensive heart health benefits, there are three main exercise categories to hit:

Aerobics and Cardio

Aerobic exercise is the key to keeping your blood circulating and your heart healthy. Through aerobic exercise, blood pressure and heart rate lower, and your cardiac output can increase. Designed to strengthen your heart and lungs, you’ll be in a much healthier state by incorporating cardiovascular exercises.

Flexibility and Balance

Before thou doth protest too much, this isn’t directly associated with your heart, but it’s still equally as important as the cardio exercises. By increasing flexibility and balance through stretching, it helps your body keep up with more intense heart health exercises. Actively adding stretching to your daily routine ensures that injuries are kept at bay. With added stability and flexibility, you’ll become less likely to experience pulled muscles, cramps, joint pain, trips, and falls.

Strength and Resistance

Strength and resistance training is an essential part of your health. Implementing strength training two times a week helps tone your body so you’re less at risk for heart disease. Weight machines, resistance bands, push-ups, squats, and various body-resistant exercises can help raise good cholesterol and lower bad cholesterol.

Upping Your Step Count May Increase Your Lifespan

 

What 5 Exercises Are Best for Heart Health?

Now that you know the core categories to promote heart health, you might be wondering what the best exercises are that blend the different types. Here are five healthy ideas to check off your weekly exercise list to empower your heart:

1. Running

Before you run away from this page, you can also get similar benefits from brisk walks and hiking as well. While running is ideal to receive the most heart-healthy perks, walking comes in at a close second. Especially if there are terrain changes that are often associated with hiking. The more energy you put into the exercise, the more your heart rate elevates, and the more your body will reap the benefits.

2. Cycling

If running isn’t your thing and walking bores you to tears, we have another cardio option for you: cycling. Pull out that rusty, dirt-covered bike in the garage, and put it to good use. Otherwise, get your hands on a cycling machine or just pop a mini peddler under your desk during the day. The nice thing about this exercise is that while your legs may be exhausted, at least you won’t have to support your body once it gets tired.

3. Yoga

Yoga is arguably one of the best ways to stretch. But first, get those stereotypes out of your head. No, it’s not just for women. Nor is it full of woo-woo inspirational stuff—unless you choose to attend a specialized class for one. The art of yoga focuses on honing in on your inner self and relaxing to get the utmost stretch. Plus, there are strength yoga sessions you can try to get even more heart-healthy benefits from the exercise. All we’re going to say is that it’s harder than it looks, and don’t knock it until you try it.

4. Weightlifting

As we mentioned earlier, weight and resistance training is ideal for your heart because it simultaneously strengthens your heart and your body. By weightlifting a couple of times a week, you can keep your body—and heart—in peak shape. Plus, it doubles as a way to get rid of your gut and other fat-prone areas, which are other risk indicators for heart disease.

5. Swimming

If running, walking, or cycling isn’t your thing, then swimming is your next best bet. For anyone prone to leg injuries that arise with walking and running, swimming is ideal to avoid it. Since the exercise focuses on both arm and leg strength, it lessens pressure by dividing force between both areas of muscles. So, now’s the time to convince your spouse to get a pool installed in the backyard or maybe just sign up for swim memberships at your nearest community center.

Heart-Healthy Habits

Exercising regularly keeps your heart and body in its prime. If you would like emergency training or someone you know is high risk or prone to heart health problems, it might be helpful to take one of HeartCert’s online preventative courses to better prepare yourself for an emergency.

 

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

Pet First Aid Online Training

HeartCert wants everyone to feel empowered to keep their pets safe. Our American Red Cross Pet First Aid (Cat and Dog) online course will provide you with the knowledge and confidence to keep your furry friends safe. In our 35-minute online informational course, you will learn the basics in emergency care for cats and dogs through a variety of topics through the Red Cross at your own pace.

cat and dog laying in grass outdoors

Here is what you’ll learn:  

Immediate response to emergencies

Course participants will learn how to administer basic first aid to help animals in critical emergency situations – including breathing and cardiac emergencies, wounds, bleeding, and seizures.

Injury prevention 

Our pet first aid course educates pet owners on creating and maintaining a safe environment to reduce the risk of accidents and injury for cats and dogs. 

Identifying signs of distress

You’ll learn how to recognize subtle cues indicating pain or discomfort in cats and dogs. This early detection can lead to timely intervention and potentially prevent more severe complications. 

Helping others 

Don’t have pets of your own? The pet first aid course will give you the necessary skills to help an animal in need so you can help other animal owners who may not know what to do in an emergency. This course is also a great certification for those in an animal related profession from pet-sitters, pet store employees, dog walkers or animal groomers.

Pet first aid is a lifesaving course that is available to all. For a small fee and short commitment of time you’ll gain the knowledge to be able to prevent injury and save an animal that is experiencing medical complications. Sign up for our pet first aid course today to become your pet’s superhero in a time of need.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

How to Minimize Holiday Stress

The holiday season is special, memorable, and fun – but it can also be busy, demanding, and tense. The impact of stress on heart health has been well documented, so it’s important to do what you can to minimize holiday stress.

There are some things you can do to help reduce stress during the holidays, including:

Plan early. Establishing your holiday plans and gatherings early can help you feel more content with what to expect throughout the season. 

Be okay with saying no. Carefully consider your obligations and avoid taking on more than you can handle to prevent excess stress.  

Stick to a budget. Financial stress is a common concern during the holidays. Talk to family ahead of time and stick to a comfortable budget.

Practice mindfulness. Practicing mindfulness is a great way to manage and reduce stress and promote a healthy heart. 

Mindfulness can be a powerful tool to maintain perspective and stay calm through the chaos. We have a few tips, which we’ll share below.

What is Mindfulness?

Mindfulness is a practice of noticing when you get distracted – by to-dos, past or future events, news or other events – and bringing your attention to the present. It’s been shown to decrease stress and increase calm, and it can make your holidays more enjoyable.

Read More: The Link Between Heart Health and Mental Health

Use Mindfulness to Minimize Holiday Stress

Here are some tips from Johns Hopkins on staying mindful this holiday season

  1. Recognize What Really Matters: As you’re shopping, wrapping, baking or cooking, try to stay present and connected to the season. Waiting in line or stuck in traffic? Use those moments to take a deep breath and reflect.
  2. Let Good be Good Enough: We want everything to be perfect at the holidays, but that’s an unrealistic expectation. Acknowledge that imperfection is normal and inevitable.
  3. Respond to Stressors with Kindness: Understand that most people are stressed during the holidays, and extend kindness whenever possible.

One of the best ways to ensure that those you love stay healthy all season long is to learn CPR. HeartCert offers a wide variety of CPR and first aid training courses, both virtually and in person. Sign up for an online course or find a training center near you.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

How Does Irregular Sleep Affect Heart Health?

Recent studies have found that people with irregular sleep patterns are at a higher risk of heart disease and cardiovascular events such as stroke, coronary heart disease and congestive heart failure. Irregular sleep patterns are defined as night-to-night differences in duration of sleep, as well as the times at which a person went to bed and woke up. Because many of us likely experience these irregularities, it’s important to understand the risk and take action.

sleep

In this study, researchers used monitoring devices to track the sleep of nearly 2,000 people for seven days each, then followed each participant for about four years. None of the participants had heart disease at the start of the study. But during that time, 95 people experienced heart disease, heart failure or stroke, sometimes fatal.

Related Read: How Does Stress Impact Heart Health?

Researchers found that people for whom time spent sleeping varied by more than two hours from night to night were 2.2 times more likely to suffer from some form of heart disease in the succeeding years. Those who had a varying bedtime of 90 minutes or more had double the heart disease risk.

So, how can we improve our sleep and, ultimately, our heart health?

Here are some suggestions: 

Create a Bedtime Routine: Establish a relaxing pre-sleep routine, such as reading a book or taking a warm bath, to signal your body that it’s time to wind down.

Limit Screen Time Before Bed: Reduce mobile device usage and binge-watching before bedtime to avoid the disruptive effects of blue light on your sleep quality.

Incorporate Light Exercise: Engage in light exercises, such as a walk, yoga or stretching, during the day to help balance hormones and promote better sleep at night.

How to Start a Walking Routine 

Create a Sleep-Friendly Bedroom: Make updates to your bedroom environment, like keeping it dark, cool, and quiet. Investing in a comfortable mattress and pillows can be worth it if they are causing any issues with your sleep habits.

Establish a Consistent Sleep Schedule: Make an effort to go to bed and wake up at the same time each day, even on weekends. This helps to regulate your body’s internal clock.

Track Your Sleep: Using a smartwatch or keeping a sleep journal to monitor your sleep patterns can provide insights for improving your sleep schedule.

Limit Caffeine: Reduce or eliminate caffeine intake, especially before bedtime, as it can disrupt your ability to fall asleep.

By incorporating these practices into your daily routine and making some easy adjustments in your life, you can significantly improve the quality and duration of your sleep, leading to better heart health and decreasing your risk of heart disease.

If someone in your family or workplace were to suffer a cardiac arrest, are you prepared? Protect the hearts of those around you by taking a CPR/AED and first aid course.  Sign up for a HeartCert CPR class.

This blog was originally published in 2019.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

How Does Stress Impact Heart Health?

In today’s busy world, stress seems unavoidable. There is more to do than there are hours in the day, and our digital lifestyle means that we’re always on call. Self-care seems like a luxury and it often feels impossible to prioritize ourselves and our health.

Not only is this constant, chronic stress bad for our mental health, but it can have a significant impact on physical health as well. Several studies have found links between stress and heart disease, according to the American Heart Association.

stressed man looking down

Stress Can Harm the Heart

Specifically, stress can lead to high blood pressure, which, in turn, can increase the risk of heart attack, stroke and related incidents. In addition, stress often causes us to adopt unhealthy lifestyle choices as we struggle to cope. These habits, such as overeating, lack of physical activity and smoking, can also negatively impact heart health.

Learn More About The Impact of Stress on Heart Health

There are other physical ailments that are stress-related, including headaches, insomnia, upset stomach, muscle aches and low energy. If you are experiencing any of these symptoms, contact your doctor to eliminate other possible causes.

How Can We Reduce Stress?

The best way to minimize stress is to get back to basics. 

Eat a Healthy Diet: Focus on eating well and choosing heart healthy snacks.  

Exercise Regularly: Exercise is one of the best ways to reduce stress. By moving more your body can release stress hormones and stimulates the production of endorphins leading to a more positive mindset. 

Adequate Sleep: Getting a good night of sleep can have a significant impact on your body’s ability to cope with stress. Aim for 7-8 hours of high-quality sleep each night. Find out how to get better sleep. 

Social Connection: Spending time with family and friends is an ideal way to alleviate stress. They can help by listening to your concerns, offering advice, or serving as a distraction to stressors in your life. 

Stress Management Techniques: Yoga, meditation and journaling are great ways to manage stress and can help create feelings of calm and balance.

Seek Professional Help: If feelings of stress persist or feel unmanageable, talk to a doctor or mental health professional. Receiving quality mental health support is easier than ever and many offer convenient telehealth options available right on your phone.

Related Read: Four Things to Know About High Blood Pressure

Protect the hearts of those around you by taking a CPR/AED and first aid course at one of HeartCert CPR’s convenient Minnesota locations. Register for a course today.

This blog was originally published in 2020.

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HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

Upping Your Step Count May Increase Your Lifespan

Walking is one of the most accessible forms of exercise and offers countless health benefits, and with modern technology, more and more individuals are aware of their daily step count, or lack of. Using a smartwatch, Fitbit or an inexpensive traditional pedometer can help you know how active you are most days and set healthy and practical goals. Getting those steps in can be a breeze or seem nearly impossible for some. Many factors, such as lifestyle, family, profession, and location, can influence your ability to make walking part of your regular exercise. However, it’s worth the effort, as staying active and upping your step count can improve your overall health and may even increase your lifespan. 

smart watch on person's wrist
photo credit: Artur Łuczka on Unsplash

How walking keeps you healthy

 From weight management to cardiovascular health and strength building, the benefits of regular walking can significantly improve one’s overall health. Individuals will also notice that walking can lead to increased energy levels, better sleep and mental well-being. Unsurprisingly, all of these health benefits can lead to lower risks of disease and an increase in lifespan. However, knowing the benefits of walking is easy, but increasing your step count can be challenging, especially if you spend most of your day at a desk. 

Related Read: How to Start a Walking Routine

Here are some easy ways to integrate walking into your everyday life. 

 

How to easily increase your step count

1. Take the stairs – if you’re going up a flight or two at work or in an office building for an appointment, taking the stairs is a great way to get in a few extra steps. It may even be quicker than waiting for the elevator!

2. Park farther from the entrance – parking towards the back of a parking lot is another easy way to get in a few extra steps daily.

Read: Top Ten Tips for Choosing Heart-Healthy Snacks

3. Make walking a habit – incorporate walking into your daily rhythms. Consider including a brisk walk into your lunch hour, each morning when you start your day or in the evening before dinner. 

4. Walk while you scroll – multitask and get in some movement while scrolling social media or while taking a phone call. Of course, be sure to stay safe and alert while doing so!

It’s easy to feel so busy in our day-to-day lives that carving out time for a walk can seem difficult. However, when you make an effort, you’ll find pockets of time to move your body and improve your overall health. The time you take now to keep your heart and body healthy will pay off in the long run with increased endurance and flexibility, lower risks of illnesses and disease and improved longevity.  

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

Top Ten Tips for Choosing Heart-Healthy Snacks

Maintaining a healthy heart requires a balanced diet and regular exercise. One way to promote heart health is by making healthy snack choices. Snacking is a great way to curb hunger between meals and prevent overeating during meals. However, not all snacks are created equal. Here are our top ten tips for choosing heart-healthy snacks.

photo credit : S’well on Unsplash

1. Choose whole foods

Whole foods are foods that are minimally processed and contain no added sugars or fats. These foods are typically high in nutrients and low in calories. Some examples of whole foods include fruits, vegetables, nuts, and seeds. These foods are great choices for snacking because they are nutrient-dense and can help keep you feeling full and satisfied.

2. Look for snacks high in fiber

Fiber is an important nutrient for heart health. It helps to lower cholesterol levels and regulate blood sugar levels. Snacks that are high in fiber can help you feel full and satisfied for longer periods of time. Some high-fiber snack options include fresh fruits and vegetables, whole grain crackers, and nuts.

3. Avoid processed foods

Processed foods are often high in added sugars, unhealthy fats, and sodium. These foods can contribute to weight gain, high blood pressure, and other health problems. Examples of processed foods include chips, cookies, and candy. Instead of choosing these snacks, opt for whole foods or minimally processed snacks.

4. Watch your portion sizes

Even healthy snacks can be high in calories if consumed in large quantities. It’s important to watch your portion sizes when snacking. One serving of nuts is typically a small handful, while one serving of fruit is about the size of a tennis ball. Use measuring cups or a food scale to help you determine the appropriate portion size for your snacks.

Related: Are You Eating Enough Fiber for Heart Health?  

5. Choose snacks that are low in sodium

Excess sodium intake can contribute to high blood pressure, which is a risk factor for heart disease. When choosing snacks, look for options that are low in sodium. Some examples of low-sodium snacks include fresh fruits and vegetables, unsalted nuts, and low-sodium crackers.

6. Opt for healthy fats

Not all fats are bad for your heart. Healthy fats, such as those found in nuts and seeds, can actually improve heart health. These fats can help lower cholesterol levels and reduce the risk of heart disease. Other sources of healthy fats include avocado and olive oil.

7. Plan ahead

Planning ahead can help you make healthier snack choices. When you’re hungry and in a rush, it can be easy to reach for unhealthy snack options. Plan your snacks ahead of time and keep them on hand so you always have a healthy option available.

8. Read those labels

As food companies work to provide healthier snacks, consumers need to look beyond terms like “healthy” or “natural” on the label. That “healthy” nutrition bar might have more calories than a candy bar. Also check for added sugars and high levels of sodium.

9. Watch the beverages

Drinks count as you keep track of between-meal calories. Many people are aware of the calories in soda but might overlook what’s in juice or their coffee drink. Consider options such as plain or sparkling water, unsweetened tea or coffee, or a small glass of 100% fruit juice.

10. Beware the break room

A 2019 study in the Journal of the Academy of Nutrition and Dietetics indicated that people commonly consumed food provided by vending machines, company cafeterias and friendly employers or colleagues – and that added an average of 1,300 calories to workers’ weekly totals. So if you work outside the home, consider taking your own healthy snacks with you.

Choosing heart-healthy snacks is an important part of maintaining a healthy heart. By choosing whole foods, high-fiber snacks, and healthy fats, you can promote heart health and reduce your risk of heart disease. Remember to watch your portion sizes and avoid processed foods as much as possible. With a little planning and preparation, you can make snacking a healthy part of your diet.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

How to Lower Your Salt Intake

Looking to improve your cardiovascular health in the new year? There are many easy changes you can make for better health: eat more whole foods, get more physical activity, focus on high-quality sleep, reduce stress, and learn CPR, among others. One way to reduce your risk of heart disease and stroke is to lower your salt intake.

Sodium and Heart Disease

Excess salt intake is a known risk factor for heart disease and stroke. High sodium levels increase blood pressure and cause plaque to accumulate in the blood vessels. Because an estimated 90 percent of Americans consume more sodium than is recommended, it’s something that we should all be aware of.

a woman sprinkling salt on her food
photo credit: @fmdevice accessed 1/4/23 via CC0

4 Tips to Lower Salt Intake

  1. Start Gradually: For long-term success, make the switch gradually. Mix low-sodium and regular foods, and add just a little less salt every time you cook. This will help you adjust more easily and sustainably.
  2. Buy Fresh or Frozen: Canned vegetables and beans are often high in sodium. Choose frozen, dried, or fresh whenever possible.
  3. Eat More Potassium: Potassium counters the effects of sodium in the body. Foods such as bananas, tomatoes, cantaloupe, oranges, and beans are good sources of this vital nutrient. (Learn more about the power of potassium: Potassium Can Lower Heart Disease Risk)
  4. Get Creative with Flavor: Instead of adding salt, season food with other spices, herbs, vinegar, garlic, oils or citrus. Always taste food before adding salt!

What’s the best way to protect the hearts of those you love? Sign up for a CPR training course! HeartCert offers a variety of CPR certification classes across the country and online. Find your CPR class today!

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications. We offer safe in-person courses at all HeartCert locations throughout the United States, including our headquarters, HeartCert CPR Eagan.

This is an updated blog post that was originally published in 2019.

How Alcohol Impacts Heart Health

Are you considering cutting back on your alcohol consumption? You’re not alone. Many people across the country are drinking less, or even cutting booze out entirely. The reasons for this shift vary. Mental health, weight control, financial constraints, or simply the increased availability of non-alcoholic options are common reasons given. For others, the main motivator is the effect of alcohol on physical health.

woman drinking alcohol
photo credit: @wildlittlethingsphoto accessed 11/30/22 via CC0

The Impact of Alcohol on Heart Health

Drinking too much alcohol can contribute to high blood pressure, obesity, depression and anxiety, stroke, high cholesterol, and more. Heavy drinking has been shown to prematurely age the arteries, and can lead to poor sleep and food choices.

Binge drinking – defined as four or more drinks in two hours for women and five or more drinks in two hours for men – is even more harmful. The risks of binge drinking include irregular heartbeats, stroke, blood clots and even heart failure.

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How Much Alcohol is Safe to Drink?

The American Heart Association recommends “moderate” alcohol consumption. This means an average of one drink per day for women, and one to two drinks per day for men. The amount in each drink matters, too: one drink is defined as 5 ounces of wine, one 12-ounce regular beer, or 1.5 ounces of 80-proof spirits.

What About Red Wine?

There has long been a common belief that drinking a glass of red wine each day is good for the heart. It’s true that there are some components in red wine (such as flavonoids, resveratrol, and antioxidants) that can benefit heart health. However, those nutrients are easily found in other foods, such as blueberries and red grapes.

If you’re looking to improve heart health, it’s best to focus on lifestyle changes such as eating a healthy diet, exercising regularly, quitting smoking, reducing stress, and getting enough sleep.

Read: How to Stay Healthy This Winter

The Bottom Line: Moderation is Key

If you drink, talk to your doctor about your risk factors. They can help you determine whether and how much is safe for you to drink. In general, focus on moderation – one drink per day or less – to minimize the risk to your heart, health and happiness.

What’s one of the best ways to protect the hearts of those you love? Learn CPR! Because most cardiac arrests occur in the home, keep your loved ones safe with HeartCert CPR training.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications. We offer safe in-person courses at all HeartCert locations throughout the United States, including our headquarters, HeartCert CPR Eagan.

Heart-Healthy Habits to Establish in Childhood

In most cases, it’s easier to prevent disease than to treat it later. This is why many doctors advise parents to think about heart disease sooner rather than later. But here’s the good news: adopting heart-healthy behaviors in childhood isn’t complicated. Focus on overall healthiness and well-being to set children up for heart health later in life.

Here are a few tips for establishing heart-healthy habits during childhood and adolescence.

heart-healthy childhood
photo credit: @suezeng accessed 10/6/22 via CC0

How to Adopt Heart-Healthy Behaviors in Childhood

1. Start in Pregnancy

Heart health begins before birth. Try to eat well and exercise before and during pregnancy.

2. Focus on Healthy Foods

It can be difficult to know exactly what foods are healthy, but try not to overthink it. Offer kids a variety of foods, including fruits and vegetables, lean protein, and whole grains. Avoid sugary drinks and excess sodium.

3. Get Moving

Children naturally move much more than adults. Encourage that movement through bike rides, playground visits, organized sports, or even dance parties at home!

Does Your State Mandate CPR Training in School? Find Out Here.

4. Be Mindful of Mental Health

Stress in childhood has been linked to cardiovascular problems later in life. Watch for physical signs of mental health issues, such as dizziness, heart palpitations, high blood pressure, chest pain, or similar symptoms. Talk to your child’s doctor if you notice any signs of anxiety or depression.

5. Do Your Best

Parenting is hard. If your kids eat junk food or watch TV all day, don’t beat yourself up. There’s always tomorrow! Do your best and try again.

Register for a Virtual CPR Training Course

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications. We offer safe in-person courses at all HeartCert locations throughout the United States, including our headquarters, HeartCert CPR Eagan.

Source: American Heart Association, “What parents can do to protect kids from heart disease”