Is Your Heart Healthy? This New 8-Part Checklist Will Tell You

Is Your Heart Healthy? This New 8-Part Checklist Will Tell You. [Fatherly](%2F%2Ffatherly.com%2F%3Futm_campaign=32813%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/01000181df53ef7b-fd40ab19-5006-4f56-abd7-ecbf37bd562f-000000/ydedSEBGwRTO4c5d-x9IV6mnjZg=277) Jul 08, 2022 Heart disease is the leading cause of death in the U.S., killing nearly one in three men, often prematurely. A number of factors contribute to problems with heart health, but lifestyle has a lot to do with it — specifically poor diet, lack of exercise, excessive drinking, smoking, and stress. To lower your heart disease risk, you don’t need to cut out all alcohol and transform into a gym rat. Little tweaks to your lifestyle can make a big difference. Walk just 30 minutes per day, five times a week. Save alcohol for the weekends. Eat an apple with breakfast. And make sure your kids are following your lead, because good habits start early. HEALTH %2F%2Fwww.fatherly.com%2Fnews%2F8-part-heart-health-checklist-sleep-update%3Futm_campaign=32813%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/01000181df53ef7b-fd40ab19-5006-4f56-abd7-ecbf37bd562f-000000/mO3VDUEf-ByQpczHxqrti3NC9eM=277 [Is Your Heart Healthy? This New 8-Part Checklist Will Tell You.](%2F%2Fwww.fatherly.com%2Fnews%2F8-part-heart-health-checklist-sleep-update%3Futm_campaign=32813%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/2/01000181df53ef7b-fd40ab19-5006-4f56-abd7-ecbf37bd562f-000000/n5Cekeo4bqEBEBiq5-PXRkk3Wuo=277) A new checklist from the American Heart Association [makes it easy to figure out your heart’s health.](%2F%2Fwww.fatherly.com%2Fnews%2F8-part-heart-health-checklist-sleep-update%3Futm_campaign=32813%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/3/01000181df53ef7b-fd40ab19-5006-4f56-abd7-ecbf37bd562f-000000/8I9jLilG0K3luBL-RTRSwWTWDSA=277) [Read This Story](%2F%2Fwww.fatherly.com%2Fnews%2F8-part-heart-health-checklist-sleep-update%3Futm_campaign=32813%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/4/01000181df53ef7b-fd40ab19-5006-4f56-abd7-ecbf37bd562f-000000/M1agMn3iz1OcNFmtus2XBNYj9Xo=277) Sleep impacts overall health, and people who have healthier sleep patterns manage health factors such as weight, blood pressure or risk for Type 2 diabetes more effectively. — American Heart Association President Donald M. Lloyd-Jones, M.D. further reading [This Is the Best Time to Go to Bed to Avoid Heart Disease](%2F%2Fwww.fatherly.com%2Fnews%2Fthis-is-the-best-time-to-go-to-bed-to-avoid-heart-disease%3Futm_campaign=32813%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/01000181df53ef7b-fd40ab19-5006-4f56-abd7-ecbf37bd562f-000000/wQkltpEF3I9liPfjoOp-sE5uaR4=277) [Regular Aspirin for Heart Disease Prevention Can Be Dangerous, Says Panel](%2F%2Fwww.fatherly.com%2Fnews%2Fregular-aspirin-for-heart-disease-prevention-can-be-dangerous-says-panel%3Futm_campaign=32813%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/01000181df53ef7b-fd40ab19-5006-4f56-abd7-ecbf37bd562f-000000/FK_-MjSclx2-ZEzzQg_16bZXqAU=277) [Did Researchers Just Find the Secret to a Long Life?](%2F%2Fwww.fatherly.com%2Fnews%2Fdid-researchers-just-find-the-secret-to-a-long-life%3Futm_campaign=32813%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/01000181df53ef7b-fd40ab19-5006-4f56-abd7-ecbf37bd562f-000000/ai747m0V9Kzxhnm-AMHypOVRbG4=277) DAD BOD %2F%2Fwww.fatherly.com%2Fhealth-science%2Fcardio-exercises-for-lungs-heart%3Futm_campaign=32813%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/01000181df53ef7b-fd40ab19-5006-4f56-abd7-ecbf37bd562f-000000/RN5VZjui_N_yhkR_XTgtHCVzhnE=277 [36 Cardio Exercises That Will Whip You Into Shape](%2F%2Fwww.fatherly.com%2Fhealth-science%2Fcardio-exercises-for-lungs-heart%3Futm_campaign=32813%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/2/01000181df53ef7b-fd40ab19-5006-4f56-abd7-ecbf37bd562f-000000/xvoLkmDZjTU1I-iNmWAIm_lRP2A=277) [These lung-searing, heart-beating cardio moves will get you in shape fast.](%2F%2Fwww.fatherly.com%2Fhealth-science%2Fcardio-exercises-for-lungs-heart%3Futm_campaign=32813%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/3/01000181df53ef7b-fd40ab19-5006-4f56-abd7-ecbf37bd562f-000000/6a_Y-piIY5oUg5m42ue3quaFI_A=277) [read this story](%2F%2Fwww.fatherly.com%2Fhealth-science%2Fcardio-exercises-for-lungs-heart%3Futm_campaign=32813%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/4/01000181df53ef7b-fd40ab19-5006-4f56-abd7-ecbf37bd562f-000000/-TVg5uTTKGmDhGlW6lvBjIk8U1w=277) HOLD YOUR BREATH %2F%2Fwww.fatherly.com%2Fhealth%2Fair-pollution-heart-health%3Futm_campaign=32813%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/01000181df53ef7b-fd40ab19-5006-4f56-abd7-ecbf37bd562f-000000/hDfwSGzWfZCKdIrTHZAgtdrkT3E=277 [Air Pollution Hurts Your Heart. But You Can Protect Yourself.](%2F%2Fwww.fatherly.com%2Fhealth%2Fair-pollution-heart-health%3Futm_campaign=32813%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/2/01000181df53ef7b-fd40ab19-5006-4f56-abd7-ecbf37bd562f-000000/l2BWUXWKbuiaLWhpGU2b_4aUpTs=277) Air pollution doesn't just hurt the lungs, but it can also have major effects on the heart. [This is how you mitigate your risk.](%2F%2Fwww.fatherly.com%2Fhealth%2Fair-pollution-heart-health%3Futm_campaign=32813%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/3/01000181df53ef7b-fd40ab19-5006-4f56-abd7-ecbf37bd562f-000000/Md0PNkk9_WEtuKkfLqJte4CGPEI=277) [read this story](%2F%2Fwww.fatherly.com%2Fhealth%2Fair-pollution-heart-health%3Futm_campaign=32813%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/4/01000181df53ef7b-fd40ab19-5006-4f56-abd7-ecbf37bd562f-000000/FBrcISM707NFpwdKigy3VKbAkHE=277) WELLNESS %2F%2Fwww.fatherly.com%2Flife%2Fstress-relief-activities-5-minutes%3Futm_campaign=32813%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/01000181df53ef7b-fd40ab19-5006-4f56-abd7-ecbf37bd562f-000000/l8Jy730eizAYBiLRo_QSpnR1i6s=277 [22 Stress Relief Activities to Calm Yourself Down In 5-Minutes Or Less](%2F%2Fwww.fatherly.com%2Flife%2Fstress-relief-activities-5-minutes%3Futm_campaign=32813%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/2/01000181df53ef7b-fd40ab19-5006-4f56-abd7-ecbf37bd562f-000000/YIt2NA_sl0Zr_mC9ZZ5rPpVeL2g=277) Times are, umm, a bit stressful. These exercises can help you [fight the tension in five minutes or less.](%2F%2Fwww.fatherly.com%2Flove-money%2Fstress-relief-activities-5-minutes%3Futm_campaign=32813%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/01000181df53ef7b-fd40ab19-5006-4f56-abd7-ecbf37bd562f-000000/zscTXZJN7QVRVtqhWmDrlV9RSJY=277) [read this story](%2F%2Fwww.fatherly.com%2Flife%2Fstress-relief-activities-5-minutes%3Futm_campaign=32813%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/3/01000181df53ef7b-fd40ab19-5006-4f56-abd7-ecbf37bd562f-000000/B4pgXjLPHuB5ryGInsOS0LDhau4=277) tips and tricks [01] Take 12, slow, deep breaths Inhale as deeply as possible comfortably, and fully empty your lungs for each exhale.” Taje 12 slow deep breaths. Do this for five minutes, breathing as slowly and deeply as you can, suggests therapist Amber Trueblood. The process works because it oxygenates your blood cells, reduces your blood pressure, and helps balance cortisol and adrenaline levels in your bloodstream. That means, of course, that the exercise reduces stress. [01] Set an alarm on your phone for every hour. This is your reminder to stand up from your work, take a deep breath, and focus on yourself, says Katherine Bihlmeier, a life coach who specializes in mental health. “It stops you from getting caught up in the stress cycle, trying to be available for everyone and feeling completely exhausted in the end.” [01] Have one super low-stakes at-home project Something thatyou can return to for five minutes at a time. “Whether it’s a book or a puzzle, or even just an at-home project you’ve been meaning to do, having something that is just for you can be helpful for reducing stress,” says GinaMarie Guarino, LMHC. These projects can help you decompress — and can legitimately be anything. “It can be great to have a crossword book in the bathroom to look at when your children are occupied.” Anything to take five minutes of your energy off the current moment will help. further reading [If You’re Anxious Or Depressed, Working Out Is Even Better For Your Heart](%2F%2Fwww.fatherly.com%2Fhealth%2Fanxious-depressed-working-out-heart-health%3Futm_campaign=32813%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/01000181df53ef7b-fd40ab19-5006-4f56-abd7-ecbf37bd562f-000000/aqdXX6s4jjgar9BunUs_zJ3Ugus=277) [A Renowned Doc Reveals The Simple Secrets To Being A Healthy Man](%2F%2Fwww.fatherly.com%2Fhealth%2Frenowned-doctor-reveals-simple-secrets-healthy-man%3Futm_campaign=32813%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/01000181df53ef7b-fd40ab19-5006-4f56-abd7-ecbf37bd562f-000000/Hhg1nTxInFrEjyWV4QrsSN5ZIFw=277) [Just 10 Minutes Of Lifting A Day Can Cut Your Risk Of Premature Death By 20 Percent](%2F%2Fwww.fatherly.com%2Fnews%2Flifting-exercise-study-premature-death%3Futm_campaign=32813%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/01000181df53ef7b-fd40ab19-5006-4f56-abd7-ecbf37bd562f-000000/PiXG43fZUvBrZhANfp038pAqkug=277) KIDS’ HEALTH %2F%2Fwww.fatherly.com%2Fnews%2Fless-than-30percent-kids-high-heart-health-study%3Futm_campaign=32813%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/01000181df53ef7b-fd40ab19-5006-4f56-abd7-ecbf37bd562f-000000/9vygAkWFqxOkAzwoXCLX7H0WxZc=277 [Less Than 30% Of US Kids Score High For Heart Health. Here’s Why.](%2F%2Fwww.fatherly.com%2Fnews%2Fless-than-30percent-kids-high-heart-health-study%3Futm_campaign=32813%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/2/01000181df53ef7b-fd40ab19-5006-4f56-abd7-ecbf37bd562f-000000/MhJHJpJSDykVmJHNMPEWea7nap4=277) [Cardiovascular health only gets worse as kids get older.](%2F%2Fwww.fatherly.com%2Fnews%2Fless-than-30percent-kids-high-heart-health-study%3Futm_campaign=32813%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/3/01000181df53ef7b-fd40ab19-5006-4f56-abd7-ecbf37bd562f-000000/60fdleB3jtkULI0vMD-bjEHOT28=277) [read this story](%2F%2Fwww.fatherly.com%2Fnews%2Fless-than-30percent-kids-high-heart-health-study%3Futm_campaign=32813%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/4/01000181df53ef7b-fd40ab19-5006-4f56-abd7-ecbf37bd562f-000000/vxrHNHjN54lPJCTONHkQfMqwUHg=277) You're receiving this email because you signed up to receive communications from BDG Media. 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