In recent years, there has been a major shift to remote work, and while this arrangement offers several benefits for both employers and employees, it can present some potential health risks. Because most work-from-home jobs are largely sedentary, remote workers face increased risks of heart disease and other cardiovascular problems, especially during the winter when it's often harder to exercise outdoors and eat right. Here are some ways to keep your heart healthy while working from home this winter.

Nutrients

Eating foods rich in heart-healthy nutrients is an important step in maintaining and improving cardiovascular function. When working from home, it can be all too tempting to reach for ready-made junk foods and processed snacks—but these options can do more harm than good. Take advantage of having easy kitchen access—something onsite workers don't have—and prepare fresh foods that support your heart health.

Fresh fruits and vegetables and whole grains contain essential vitamins and minerals, as well as fiber. Fiber has been shown to reduce heart disease risk by improving cholesterol levels and insulin sensitivity and lowering blood pressure.

Lean meats and reduced-fat dairy products also help prevent heart disease. Add fish, chicken, and turkey into your regular meal rotation. Low-fat milk and yogurt are good dairy options.

And be mindful of your salt intake. Salt consumption is a major contributor to cardiovascular disease, as it raises sodium levels, which, in turn, raises blood pressure and increases heart attack and disease risks.

Exercise

Cardiovascular workouts are just as important as eating right in maintaining and boosting your heart health. But for remote workers, winter temperatures and conditions can make it impossible to get outdoors for exercise. However, there are easy cardio exercises you can do right from the comfort—and warmth—of your home.

In general, any activity that gets your blood pumping and your heart rate up is good for your cardiovascular health. This includes jumping jacks, running the stairs, and jumping rope, all of which can be done indoors. You could also do some classic calisthenics, like pushups, sit-ups, planks, and lunges. And don't underestimate the power of yoga. 

While it certainly has calm and meditative aspects, yoga can be—and often is—intense physical exercise, and you can do it practically anywhere. Check out online videos on Vinyasa yoga or power yoga for a rigorous workout. As with any exercise program, consult your primary care physician or cardiologist before you begin.

If you suspect you have cardiovascular issues or have a family history of heart disease or heart attacks, Premier Cardiology Consultants is here to help. For over 25 years, they have been serving the Houston County, AL, area. They treat a variety of conditions, including cardiovascular disease, hypertension, and high cholesterol. Call (334) 699-6396 to make an appointment or visit them online for answers to frequently asked questions.