THE 28-DAY: Heart Your Heart CHALLENGE

Kickstart the new year by taking one small action for your heart every day for the next month. It'll keep your engine purring toward big benefits and a long and healthy life.

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1. Be picky about processed foods.

Eating whole foods is ideal but not always possible IRL. Still, some processed foods are much healthier than others-frozen strawberries and whole-wheat bread, for instance, are minimally processed to optimize nutrition, says Stefani Sassos, R.D.N., deputy nutrition director of the Good Housekeeping Institute. "These can be an affordable addition to a heart-healthy diet," she says. Recent research, however, ties "ultra-processed" foods (think boxed mac 'n' cheese, most packaged cookies, candy) to increased risk of dementia and heart disease; they're also loaded with added sugar, sodium, saturated fat and calories. If a food's ingredients include things you'd never see in a home kitchen (like high-fructose corn syrup, emulsifiers or chemical additives), it is likely ultra-processed, and it's smart to give it a miss.

2. Inhale the outdoors.

Taking a walk in the park is good for you, body and soul. Studies show that the calming nature of, well, nature can reduce blood pressure, heart rate and levels of the stress hormone cortisol. It can also help keep your brain healthy as you age. Even if you live in a concrete jungle, strolling in a local park or community garden for 30 minutes a day at least four days a week will deliver a significant benefit.

3. Bring on the barley.

This whole grain, best known for plumping up beef soup, is a great source of fiber, which protects your heart by keeping blood sugar in check; it also contains flavonoids and other phytochemicals that guard against heart disease. Use pearled barley in place of rice in any salad, soup or side dish.

4. Take your shot.