Need new year resolution ideas? Want to make your New Year’s resolutions count this year? Then think about how some of the vows you make — to lose weight, reduce stress, quit smoking, exercise more — get to the heart of the matter. If you stick to these goals, you may just sail into next year with a healthier heart.
Here are five heart-healthy resolutions to add to your new year’s resolutions list that will serve you well.
1. Resolve to lose weight
Typically, the No. 1 goal for most Americans is to lose weight — and often, that resolution is one of the first they break. But think of the benefits you’d reap if you could make steady progress in that area of your life. When you’re overweight or obese, you increase your risk of:
- Heart disease.
- Stroke.
- Diabetes.
- Hypertension.
- High cholesterol and triglycerides.
- Blood clots.
If you set a goal of healthy eating and regular exercise, losing weight is often a natural byproduct. Or you can use our activity calculator to determine how much ― and what type ― of activity you need to reach your goals. There are many apps for your phone or tablet that can help you track your food intake and exercise. And it helps to understand your triggers so you can avoid them. (Do you eat more when you’re stressed, bored, or in a social setting?)
2. Resolve to get an annual physical
Schedule a check-up with your doctor. Aside from ensuring that you have no major health problems, a physical allows your doctor to keep tabs on your blood pressure and glucose levels. He or she will also likely discuss physical activity, and drinking, smoking, and eating habits — they all affect your heart health, of course. Both men and women should get annual physicals to better focus on heart-health risk modification.
3. Resolve to reduce stress in your life
Reducing stress should be a goal for the whole country. Highly anxious people tend to have more heart attacks and strokes. Make time in your day to do things that help you relax. Try meditation, talking with friends, getting outside for a walk, reading a book, or exercising. And while the internet can sometimes increase your stress levels, it also has the potential to be a tool for good. There are many websites and apps that will help you calm yourself or embrace reflection and relaxation. They can walk you through simple breathing exercises or facilitate meditation.
4. Resolve to get more sleep
Shorting yourself on sleep can lead to overeating, heart failure, hypertension, and atrial fibrillation. Having less sleep consistently can increase blood pressure and cause inflammation. That part of the brain that activates during sleep deprivation is near the region where hunger is, so we know that you eat more if you don’t sleep.
Tips for success: To get more ZZZs, we recommend:
- Put your phone away, long before bedtime.
- Cut back on caffeine.
- Sleep in a cool, dark room.
5. Reduce alcohol and caffeine intake and resolve to stop smoking
Drinking in moderation is OK. But don’t start now if you don’t drink (even though you’ve heard red wine is good for you). Drinking less alcohol and caffeinated beverages will help you sleep better and reduce stress. It may even help you lose weight by reducing the empty calories you consume. And smoking cessation is excellent for your heart — it can significantly lower your blood pressure and heart rate.
If you resolve to make yourself healthier this year, talk to your doctor about ways to trim down, be more active and relax. You know in your heart those are all new year’s resolutions you can live (longer) with.
*suggested by The Cleveland Clinic