Be Sweet to Your Heart! 29 Simple Swaps for a Healthier Heart

Throughout the month of February, we’re celebrating National Heart Month and want you to be sweet to your heart!

Here are 29 simple swaps/steps to take to have a healthier heart throughout the 29 days of February.

  1. Park your car a little further away from destination.
  2. Don’t add extra salt. Get canned goods with no-salt added or less salt.
  3. Swap out your whole milk for 2%, 1% or skim.
  4. Prioritize dental hygiene. Brush your teeth, floss and see a dentist.
  5. Brisk walks, especially when it’s cold. You’ll walk faster.
  6. Shut your office door, put your headphones on, crank up the music and dance!
  7. Turn off the news and read a good book. Reduces stress.
  8. Try a heart healthy recipe.
  9. Substitute pretzels without salt in place of chips for snacking.
  10. Skip the donut for breakfast one morning and replace it with egg whites.
  11. Replace your fried chicken nuggets in your fast food order with grilled ones.
  12. Applesauce makes a great substitute for oil when baking. Just use half the amount the recipe calls for!
  13. “How do you make a Kleenex dance? Put a little boogie in it!” Take time to laugh every day – it’s good for you! According to the AHA, research suggests laughing can lower stress hormones, decrease inflammation in your arteries, and raise your levels of high-density lipoprotein (HLD), also known as “good cholesterol.”
  14. Enjoy those Valentine’s Day sweets guilt free – dark chocolate is good for your heart in moderation!
  15. Make a few extra laps around the grocery store when doing your shopping.
  16. Swap out a burger with a grilled chicken sandwich. If you do eat red meat, go for a leaner cut, like a sirloin.
  17. Walk around your workplace and say good morning to everyone you meet. It makes them smile and fills you with happiness while providing you with a good walk.
  18. Adopt a pet to reduce stress, anxiety, and depression. Pets ease loneliness, and encourage exercise and playfulness, which helps your cardiovascular health. 
  19. Need a caffeine hit? Swap that soda for coffee. Studies have shown that people who drink 3-5 cups of coffee per day have a significantly lower risk of heart disease, stroke and heart failure. 
  20. Use olive oil instead of butter when cooking. 
  21. Use honey as a sweet alternative. Put honey on your pancakes or toast instead of syrup or jelly.
  22. Swap out processed deli meat for a frozen turkey breast. Cut it up and use it on sandwiches.
  23. Check your blood pressure regularly. It’s important to know your numbers!
  24. Schedule an annual wellness exam with a doctor. Need a primary care doctor? Click here to find one near you.
  25. Sign up for a HeartSmart comprehensive heart screening.
  26. Quit smoking.
  27. If you work in an office, switch out your desk for a standing desk, get a walking pad or a bike seat.
  28. Take the stairs instead of an elevator or escalator.
  29. Aim for 8 hours of sleep every night.