Healthy Habits, - Healthy-Life

Healthy hearts, happy summers: summer tips for wellness

Brought to you by the Clark County Health Department. Your source for trusted information on various health, wellness, and safety topics!

By Katie Cook, BSN, RN

The Clark County Health Department is happy to promote health and wellness to our county residents. In this twice-monthly column, we hope to provide readers with reliable health information. This series will be on heart health, including what it is, protective factors against heart disease, and habits to keep us happy and healthy.

As we enjoy warm, sunny days and have reached the official start of summer, it’s a great time to focus on your heart health. Cardiovascular disease continues to be a leading health concern in our community, but the good news is many risk factors can be lessened by changing your daily habits.

Here are five easy steps to give your heart some love this summer: 1. Get outside and get moving Enjoy the warm weather with a walk, bike ride, or water activity like swimming or kayaking. Just 30 minutes a day of moderate exercise can help reduce your risk of heart disease, lower blood pressure, and improve your mood.

2. Eat fresh and seasonal Take advantage of summer produce like berries, leafy greens, tomatoes, and watermelon. These foods are rich in fiber, antioxidants, and nutrients that support heart health. Don’t forget to stay hydrated—water is your heart’s best friend in the heat.

3. Watch the salt and processed foods Summer barbecues make for delicious meals and snacks, but too much salt and processed food can raise blood pressure. When picking foods, aim for grilled vegetables, lean meats like chicken or fish, and season meals with fresh herbs instead of salt.

4. Be heat-smart Hot weather puts extra strain on the heart, especially for older adults and those with preexisting conditions. Avoid stressing your heart by exercising early in the morning or later in the evening, wearing breathable clothing, and taking breaks in the shade or air conditioning when needed.

5. Stress less, sleep more Even though the days are longer and there are many activities to go out and do, make sure to plan times to slow down. Whether it’s a short vacation, a picnic in the park, or just quiet time at home, make space to relax. Good sleep and low stress levels are essential for maintaining heart health.

6. Heart challenge Try a 20-minute walk every day or swap one salty snack for a fresh fruit or veggie. Share your heart-healthy goals with friends or family to stay motivated!

Your heart works hard for you every day. This month, take a few simple steps to return the favor—and enjoy a summer filled with energy, health, and joy.