Heart health is so essential to overall well-being. We know that a healthy diet and exercise can help keep your heart in good shape. In addition, some other lifestyle habits can support normal cardiovascular function. Here are a few ways that you can live a heart-healthy life.
Small and (significant) lifestyle changes
Quit smoking
Smoking is one of the leading causes of coronary heart disease. The good news, your risk of heart attack falls to half after giving up smoking for a year. Studies also show that secondhand smoke is also a danger; the risk for developing heart disease is 25 to 30% higher for those exposed.
Check your dental habits
Research is pointing to gum disease as a possible risk for heart disease. An elevation in C-reactive protein as gum disease moves to the bloodstream – a marker for inflammation in blood vessels. So it is a good idea to brush and floss regularly.
Get those Zzzz’s
Cardiovascular disease has been linked to duration sleep. Sleep deprivation can have significant consequences; one study looked at 3000 adults aged 45 and older, that those who slept less than six hours per night were twice as likely to suffer a stroke or heart attack.
Some ways to get better sleep include:
- Have a sleep schedule
- Reduce blue light
- Limit napping during the day
- Calm down before sleep
- Reduce use of caffeine before bed
- Take sleep supplements
- Use aromatherapy like lavender
- Don’t go to bed when you are hungry or just ate a big meal
Reduce stress
Your heart health can be affected by stress, whether it is good (vacation or job promotion) or destructive (overworked or financial issues). Chronic stress or prolonged stress is a risk to your health and well-being. It can lead to high blood pressure. Your body’s response to stress can cause a range of issues that can all contribute to poor cardiovascular health, including:
- Smoking
- Not exercising
- Weight gain
- Overeating
- Stomach pains
- Headaches
- Backache
- Energy depletion
- Sleep issues
- Irritability
- Forgetfulness.
Find time for exercise
Staying active and maintaining weight can be a game-changer. In addition, regular exercise can boost your mood, help with weight management, and reduce stress. Aim for 150 minutes per week of moderate-intensity cardio. Just 30 minutes per day, five days a week, can help you met that goal.
Exercise can be fun and adaptive to any lifestyle; some prefer walking or running, while others prefer a more intense workout like aerobics or weight training. Swimming, dancing, tennis, outdoor sports, and even gardening are all excellent summer exercises. Yoga, Tai Chi, breathing exercises, and meditation can all help with increased flexibility, strength, and relaxation. Experimenting with different activities can help to find the right one for you.
Some great ways to exercise if you don’t want to go to the gym include:
- Cycling – indoor or outdoor
- Walking or hiking
- Running or Jogging
- Swimming
- Jump rope
- HIIT – High-intensity interval training
- Burpees and squat jumps
- Jumping jacks
- Pushups and lunges
- Roller skating or skateboarding
- Classes like Zumba or kickboxing
- Cardio yoga.
There are other ways to sneak in physical activity: take the stairs, take a walk after dinner, fidget in your seat, or pace around a room when on the phone.
Change your diet
Include heart-healthy foods in your diet, including leafy green vegetables, whole grains, berries, avocados, fatty fish, walnuts, beans, dark chocolate, tomatoes, garlic, and green tea.
Some of the easy ways to adapt your life to a heart-healthy diet:
- Eat fish or plant-based foods that are omega-3 rich
- Lessen alcohol consumption
- Eat at least five servings of vegetables and fruit a day
- Reduce the amount of salt you eat
- Eat less saturated fat
- Reduce sugar consumption.
Add fiber to your diet
Not all fiber is the same; there are two types: soluble and insoluble. Most foods contain a little of both. Soluble fiber absorbs water to form a gel-like substance inside the digestive system. This fiber helps to soften stool, bind to substances like cholesterol and sugar – preventing or slowing absorption into the blood. Soluble also lowers blood cholesterol and boosts good bacteria in the gut, supporting normal heart function. Insoluble fiber is found in whole grains, nuts, fruits, and vegetables and doesn’t dissolve in water. This adds bulk to the digestive system and supports regular bowel regularity.
Supports normal cholesterol levels: Soluble fiber may reduce both “bad” LDL and overall cholesterol particles in the digestive system and remove them before they are absorbed.
Reduces the risk of stroke: Fiber-rich whole grains can help lower the risk of stroke when replacing refined grains.
Supports normal blood pressure levels: High fiber diets, including lots of whole grains, have shown to support blood pressure and pulse pressure.
Weight management: Fiber-rich diets can help with weight loss since the feeling of fullness curbs hunger. A healthy weight can mean a healthier heart.
Women should try to include 25 grams of fiber per day, and men should make sure they get 38 grams. On average most Americans only get about 15 grams, so for most, there is room for improvement.
Fiber-rich foods
- Split-peas, lentils, black beans, and lima beans.
- Artichokes, peas, broccoli, Brussels sprouts, carrots, spinach.
- Blackberries, raspberries, avocados, pears.
- Bran flakes, pearled barley, oatmeal, flaxseed meal, chia seeds.
- Fiber supplement.
Supplements for Your Heart
Taking a daily multivitamin is an excellent start to a healthier body; it helps bridge any nutritional gaps in your diet and may balance deficiencies. While some of these nutrients support normal heart function, some supplements can be especially beneficial to heart health. In particular, fish oil, CoQ10, and garlic have all been shown to support the heart and its functions.
Fish Oil
Fish oil contains omega-3 fatty acids, which are a type of polyunsaturated fat. These fats are crucial to body functions, from building brain cells to supporting normal heart health. Omega-3 fatty acids have been shown to reduce triglycerides, slow the buildup of plaque in the heart, and lower blood pressure slightly. The American Heart Association (AHA) recommends at least two servings a week of fish rich in omega-3s
- Salmon, Mackerel, Albacore, Trout, Sardines
- Fish oil supplements can be an excellent replacement for fresh fish
- Not a fan of fish? Plant-based sources of omega-3s include flaxseed oil, walnuts, chia seeds, and tofu.
CoQ10
CoQ10 or Coenzyme Q10 contains the active antioxidant ubiquinol, which is made in the body from ubiquinone. CoQ10 supports heart functions in many ways, including supporting the normal oxidative state of LDL cholesterol, circulation, the health of vessel walls, and heart muscle function.
L-Carnitine
An amino acid that is critical to transport fats into mitochondria, L-carnitine, supports normal heart function. In addition, L-carnitine may help reduce complications and damage following a heart attack.
Garlic
Garlic has been used throughout ancient history for its health and medicinal properties. Garlic may be tiny, but it is packed with a lot of nutrients, including manganese, vitamin B6, vitamin C, selenium, calcium, copper, potassium, and fiber. However, it’s the antioxidants, anti-inflammatory properties, and sulphuric compounds that support a healthy heart. Garlic supports normal blood pressure levels, cholesterol levels, and blood vessel function.
Green tea
Shown to help lower total cholesterol and LDL cholesterol levels, green tea is antioxidant-rich and helps support heart health. Three cups a day is the recommendation for cardiovascular benefits.
Magnesium
Heart disease has been linked to low magnesium levels. In addition, magnesium deficiency may be a cause of heart disease risk, including arterial plaque buildup, calcification of soft tissues, high blood pressure, and cholesterol levels.
Take a heart formula supplement that includes a combination of supplements that support heart function.
