This a piece I wrote originally for Woman’s Day magazine. Check out the original article here.

Sometimes managing all the to-do’s for a healthy lifestyle can be overwhelming. It’s less so if you pace yourself. Follow this schedule from morning to night and you’re all system’s go for an ideal heart-healthy day.
6 a.m. Check your blood pressure
High blood pressure is technically defined as 140/90 mm Hg or higher—but your risk of cardiovascular disease starts to increase at levels as low as 115/75, according to the National Heart, Lung and Blood Institute. Keep tabs on your numbers by investing in a portable home monitor and using it (ask your doctor how often). First thing in the morning is an ideal time to get a base reading.

6:30 a.m. Start sipping
Water helps flush out excess sodium (a major cause of hypertension), and many of us wake up dehydrated. So guzzle some H2O or a glass of OJ—it’s rich in potassium, which can help lower blood pressure.

6:45 a.m. Strap on your sneakers—and a pedometer
Exercise helps your heart work more efficiently, and doing it in the morning can help you burn more calories throughout the day, says Stephen Sinatra, MD, a cardiologist at the New England Heart Center. No time for a workout? Wearing a pedometer can help you keep track of the steps you take throughout the day and encourage you to sneak in even more. Aim for 10,000 to keep your weight down and your heart healthy (and if you do have time for a workout, yes, that counts toward your step total).

7:45 a.m. Fuel up with oatmeal
One of the best cholesterol-lowering foods, oatmeal is rich in soluble fiber, which helps lower LDL cholesterol (the “bad” one); it also contains antioxidants that keep plaque from accumulating in the arteries, says Janet Brill, PhD, RD, a nutritionist, exercise physiologist and author of Cholesterol Down: 10 Simple Steps to Lower Your Cholesterol in 4 Weeks Without Prescription Drugs. Opt for the old-fashioned steel-cut kind—it has the most fiber and protein.

8:15 a.m. Start dinner

Yes, we know it’s not even close to lunchtime, but Susan Weiner, RD, a nutritionist and certified diabetes educator, recommends loading your slow-cooker with lean protein and plenty of veggies right now. “You won’t feel pressured to cook dinner in the evening when you’re hungry, and you won’t be tempted to stop for fast food on the way home,” she says. The beauty of a slow-cooker is that vitamins and nutrients are preserved in the juices, and you don’t need to add calorie-dense cooking oils. Make sure to throw in plenty of antioxidant-rich foods, such as tomatoes for lycopene and carrots for beta-carotene. To enhance flavor, skip the salt and instead season with red pepper, garlic, onions or lemon juice. Chop ingredients the night before to relieve the morning rush.

10:30 a.m. Drink a glass of green tea
Skip the second (or third) cup of coffee and go for green tea. It’s rich in antioxidants, and it promotes healthy blood flow for at least 30 minutes after you drink it, according to Greek researchers.

12:30 p.m. Dine away from your desk
Brown-bagging it is a great way to save calories and money—but don’t use it as an excuse to stay glued to your computer, says Dr. Goldberg. Take a break (go to a conference room or sit outside) to help relieve stress and prevent you from mindlessly munching more than you need. Whether you bring or buy your meal, fill up on foods that are high in fiber and protein (beans are a great pick) and avoid those high in sodium (including add-ons like ketchup and soy sauce), she says.