Exercise Regularly for Heart Health
The American Heart Association advises that for maintaining good heart health, you should aim for at least 150 minutes of exercise per week. This should include aerobic and weight-bearing workouts, such as walking, swimming or using lightweight dumbbells, according to Lepor.
Dr. Nikki Bart, an expert in heart failure and heart transplant, emphasizes that regular exercise can help lower your blood pressure, improve cholesterol levels, and maintain a healthy weight.
Any form of movement contributes to heart health, so activities like walking, dancing, cleaning, or gardening can all make a difference. If you’re struggling to stay motivated, consider finding a workout partner to help keep you accountable and also enjoy some social interaction.
Managing Stress for a Healthy Heart
Chronic stress can negatively impact your heart health, leading to high blood pressure and increasing your risk of heart attack and stroke, as per the American Heart Association. If you’re frequently stressed due to work or personal responsibilities, it’s crucial to find effective stress management strategies.
Try starting with exercise, meditation, and breathing exercises, which are known to reduce stress levels and boost mood-enhancing endorphins. If you’re dealing with significant stressors, such as financial concerns or caregiving duties, consider consulting a mental health professional. They can provide valuable tools to help manage your anxiety.
Nutritious Diet for a Healthy Heart
Consuming a diet filled with lean protein, fruits, and vegetables can significantly boost heart health. Dr. Nikki Bart suggests following a Mediterranean diet, which includes a balanced intake of fatty fish, nuts, and legumes. Incorporating a variety of antioxidant-rich fresh fruits and vegetables, often referred to as having a “rainbow on your plate,” can also be beneficial.
Additionally, board-certified cardiologist , recommends foods rich in whole-food fiber, omega-3 fatty acids, antioxidants, and plant sterols, such as nuts, fish, yogurt, fruits, and veggies.
Quit Smoking and Vaping for Heart Health
Smoking and vaping are not only harmful to your lungs, but they also adversely affect your heart health. Inhaling the chemicals from these substances can cause blood vessels to constrict and increase inflammation, blood pressure, and heart rate, warns Dr. Klodas.
If you’re struggling to quit smoking, there are many resources and support available through the Centers for Disease Control and Prevention (CDC).
Ensure Adequate Sleep for a Healthy Heart
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