Your daily habits can do one of two things: Damage or save your heart. Statistics show we are not a very healthy country. With our sedentary lifestyles and diets high in processed junk-foods, the U.S. Centers for Disease Control and Prevention (CDC) shows that 34 percent of adults in the United States are now obese. Obesity is a much greater threat than simply to our waistlines. Obese and overweight individuals are at an increased risk of heart-related problems.

Thankfully, not all hope is lost. There are a few simple and practical ways to improve your health.

1. Do a kitchen inventory

In order to start your journey to a healthier heart, evaluate what is holding you back. The first place to look is in your kitchen. Look through your pantry, cupboards, and refrigerator shelves. You are on a seek and destroy mission here. Toss out empty calorie and high-sugar foods like sodas, candy, baked goods with refined flour, and sugary cereals. Processed snack foods are a hindrance as well. Don’t forget the freezer. Pre-packaged frozen entrees are the worst. Always remember, the furthest a product is away from being made from a whole food, the worse it is for your heart and health.

2. Think before you eat

An essential component of any heart-healthy diet is eating the right foods throughout the day. Start the day off right with a breakfast that includes a lean protein and some fiber. A good example of this is an omelet made with chopped vegetables. Have a small snack mid-morning and mid-afternoon to stop overeating at mealtime. Some great suggestions are carrot sticks, a handful of almonds, or a piece of fruit.

3. Shop smart and have a plan

The worst thing you can do is walk into a grocery store without a list. Prepare ahead of time. Know what your meals are for the week and buy only what you need. Impulse buying leads to unhealthy food choices. Prepare your own meals and purchase whole foods to make them.

4. Don’t underestimate the value of sleep

With our busy lives, sleep may seem like an afterthought. Lack of sleep can have a profoundly negative effect on your heart and your health. Lack of sleep alters your metabolism and in turn, leads to weight gain, diabetes, and heart disease. Don’t eat too late at night as this kicks your body’s metabolism into gear and makes it difficult for your body to unwind. Aim for 8 hours of sleep per night for optimal heart and body health.

5. Try supplements

There are a number of supplements on the market to help promote a healthy heart. Fish oil soft gels are a popular choice. Another great option is a complete organ support formula like our 5% Nutrition Liver & Organ Defender. This formula is effectively dosed to provide optimal health to the heart, liver, prostate, kidneys, and skin. Check out these and more at House of Gains.