John Paul Runyon, Cardiologist, gives advice on what healthy habits you should develop in order for your heart to function optimally.

1. H E A LT H Y H A B I T S T O P R O T E C T Y O U R
H E A RT
C R E A T E D B Y J O H N PA U L R U N Y O N

2. • Developing healthy habits is essential for leading healthy lives,
especially when it comes to preventing heart disease.
• The heart is the most important organ in our bodies, without out
we could not survive.

3. • The heart pumps blood
through blood vessels of
the circulatory system,
which then provides the
body with oxygen and
nutrients that we need to
live.
• But unfortunately,
according to The American
Heart Association, heart
disease in the number 1
cause of all deaths in the
United States and the rest
of the world.

4. • As a global society we
must take appropriate
measure to ensure that
we are doing everything
in our power to keep our
hearts healthy so that we
can live longer, high-
quality lives.
• Here are a few habits you
should develop to
protect your heart…

5. • First and foremost, quit
smoking.
• Smoking is bad for our
health in a multitude of
ways, and you probably
already know that (even if
you are a smoker).
• But it’s time to take kick this
unhealthy habit once and for
all - do it for your heart.

6. • Quitting smoking greatly
reduces your risk of
developing heart disease,
among an endless amount
of other diseases and
cancer.
• If you are currently a
smoker, make sure you
capitalize on the resources
our society has to help you
quit.

7. • From behavioral therapy, to nicotine replacements and a combination
of medical and behavioral treatments out there - you can quit.
• Remember, when there’s a will, there’s a way.

8. • Another healthy habit
you should form is
exercising consistently
on a weekly basis.

9. • According to an article
published by
GoRedforWomen.org,
“Regular physical activity
has many benefits such as
helping you quit smoking,
lose weight, reduce stress,
lower blood pressure and
increase HDL
cholesterol,” (Bass,
Healthy Habits to Prevent
Heart Disease).

10. • There are so many
benefits from exercise
that should make you
committed to work out
about 5 times each week.
• Getting an adequate
amount of cardio is
especially good for your
heart - it’s even in its
name. Cardio for Cardio
- at least 30 minutes per
day.

11. • Another great way to improve your heart health is by reducing and
managing stress.
• Yes, this day and age it seems like work is the focal point of our lives.
• But remember to breathe and recognize how much of an impact stress has
on your life.

12. • If you are feeling
overwhelmed or
completely stressed
about a situation at work
(or in your personal life)
you should take a step
back, give yourself a
mental health day, and
focus on your breathing.

13. • Meditating, participating in soothing
activities like yoga or getting a
massage, or even reading a
captivating book are all great ways to
reduce stress so that your heart can
be as healthy as possible.

14. • Lastly, eating healthy
is imperative for
your heart’s health.
Eat more fruit,
vegetables, whole
grains, fish, and nuts
- you will instantly
feel a surge of
energy after about a
week of clean
eating, maybe even
less.

15. • There’s no reason for you
to put things in your body
that don’t help it to
function properly and feel
good.
• Always think of food as
fuel - eating well helps
both your physical and
mental states operate at
their highest level.

16. • Of course, it’s okay to indulge in sweets or a bagel every
once in awhile - but keep it to a minimum.
• Your heart will thank you for it later.

17. • In conclusion, the habits
we develop now will play
a major role in our health
as we grow older.
• Making a large effort to
quit smoking, eat healthy,
exercise, and reduce
stress is vital to our heart
health, and to our health
for the rest of our lives.