Health Hearts, Happy Summers: Summer Tips for Wellness

by Katie Cook, BSN, RN

As the sun shines brighter and the days are longer, 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, a bike ride, or a water activity. 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 pre-existing conditions. Avoid stressing your heart by exercising early in the morning or later in the evening, wear breathable clothing, and take breaks in the shade or air conditioning when needed.

5. Stress less, sleep more - Even though the sun is shining brighter and longer than it has in some time, 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.