Your heart is the center of your cardiovascular system. It is involved in many of the daily functions that keep your body functioning. So having a healthy heart is very important to your overall health. Two of the simplest but most important ways to keep your heart healthy are through diet and exercise.
The way to improve health
Improving heart health is not difficult when you know how to eat and exercise. Follow these tips to get the most out of your diet and exercise plan.
Diet
The foods you eat can affect your weight, hormones, and the health of your organs, including your heart. Eating a healthy diet can help reduce your risk of heart disease and stroke.
- Choose healthy fats. Despite what you may have heard, some fats are actually good for you. When you use fats for cooking, choose monounsaturated fats, such as olive or canola oil. Avocados are also a good source of monounsaturated fats. Polyunsaturated fats and omega-3 fatty acids are also healthy options. Polyunsaturated fats are found in nuts and seeds. Omega-3 fats are found in fish, such as tuna and salmon. In general, you should try to avoid trans fats. Trans fats are commonly found in processed foods and snacks like crackers or snack cakes. To see if a food contains trans fats, look for the words “partially hydrogenated” on the ingredient label.
- Eat whole grains. Whole grain bread or pasta is higher in fiber and complex carbohydrates. Choose them instead of regular white bread or pasta for sandwiches and meals.
- Eat lots of fruits and vegetables. They contain fiber, vitamins and minerals that are good for your body. They also add flavor and variety to your diet.
- Prepare healthy meat. Grilling, grilling and roasting are the healthiest ways to prepare meat and poultry. Trim off the outer fat or skin before cooking. Lean meat can be sautéed or sautéed.
- Don’t forget beans. Dried beans, peas and lentils provide protein and fiber. Occasionally, try substituting beans for meat in a favorite recipe, such as lasagna or chili.
- Choose low-fat milk. Choose fat-free or low-fat dairy products, yogurt, and cheese.
- Packed in protein. Eat foods rich in protein, including fish, lean meats, poultry without the skin, eggs, nuts and seeds, and beans.
- Try a diet. The DASH (Dietary Approach to Stopping High Blood Pressure) eating plan is a heart-healthy way to lower your blood pressure and bad cholesterol. Or try the Mediterranean Diet for another healthy approach to eating.
What should I NOT eat?
A heart-healthy diet limits certain nutrients. Including:
sodium. Flavor foods with unsalted seasonings or condiments instead of salt. Be wary of prepackaged foods, sauces, canned foods, and processed foods. All of them can contain high amounts of sodium.
Saturated fat and trans fat. Saturated fats are found in fatty meats, poultry skin, whole milk, butter, lard, coconut oil, and palm oil. Trans fats are found in some desserts, microwave popcorn, frozen pizza, margarine sticks, and coffee ice cream. Look for the words partially hydrogenated oil on food labels.
Add sugar. Sugary drinks, snacks, and sweets are the main sources of added sugar in the United States. These include soda, sweetened coffee and tea, energy drinks, cakes, pies, ice cream, candies, syrups and jellies. Limit these foods and drinks.
Alcohol. Limit alcohol intake. Men should not drink more than 2 drinks per day. Women should not drink more than 1 drink per day. Drinking too much alcohol can raise your blood pressure and make you gain weight. It may also contribute to or worsen heart failure in some people.
How much do I weigh?
Talk to your GP about your ideal weight, because everyone is different. If you’re overweight, the extra pounds put extra strain on your heart. Losing weight can help keep your heart healthy. Remember that losing just 10% of your body weight reduces your risk of diabetes and heart disease.
Do exercise
Exercise makes your heart stronger. This helps it pump more blood with each heartbeat. This delivers more oxygen to your body. With more oxygen, your body works more efficiently.
Exercise can also lower blood pressure. It lowers the risk of heart disease and lowers LDL (“bad”) cholesterol levels. Bad cholesterol can clog arteries and possibly cause a heart attack. At the same time, exercise can increase levels of HDL (“good” cholesterol). HDL helps protect against heart attack by carrying fatty deposits away from the arteries.
When combined with a healthy diet, exercise can speed weight loss. Regular exercise helps build lean muscle, which helps burn more calories than fat. This helps you burn calories faster, even when you’re sitting still.
What is the best type of exercise for my heart?
Aerobic exercise makes you breathe more deeply. It makes your heart work harder to pump blood. Aerobic exercise also increases your heart rate (burns calories). Examples of aerobic exercise include walking, jogging, running, dancing, swimming, and cycling.
How much exercise do I need?
If you haven’t exercised yet, try to exercise for up to 30 minutes, four to six times a week. Your doctor may recommend a different exercise regimen based on your health. Alternate exercise days with rest days or days where you do a very different type of exercise. This will help prevent injury.
How do I fit exercise into my busy schedule?
There are many ways to increase your heart rate during the normal day. Some examples include:
- Take the stairs instead of the elevator.
- Take a walk during your break or lunch.
- Walk to work, or park at the end of the parking lot so you have to walk further.
- Walk faster.
- Do housework faster and more often (for example, daily vacuuming).
- Rake leaves, mow grass or do other garden work.
Things to consider
Diet and exercise are an important part of your heart health. If you don’t eat a good diet and you don’t exercise, you’re more at risk of health problems. These include high blood pressure, high cholesterol, obesity, type 2 diabetes, and heart disease. These increase the risk of heart attack and stroke.