Lifestyle Choices for a Healthy Heart

Nutrition for Heart Health

The good news is, most heart-healthy foods are easy to source and full of flavor. If you’re eating with heart health in mind, opt for:

• Omega-3 rich fish, such as salmon
• Whole grains
• Leafy greens
• Healthy fats, such as avocados and olive oil
• Plant-based proteins

It’s best to go easy on ultra-processed foods, or foods high in unhealthy fat or sugar, such as:

• Sugary desserts
• White bread
• Processed meats, such as hot dogs
• Fried food
• Junk food

Also try to moderate your alcohol consumption. While studies continue to fluctuate on whether or not moderate drinking or none at all is best for your heart, current guidelines suggest limiting the drinks to no more than one per day for women and two per day for men. Any more than that can significantly increase the risk of heart disease. 

Smoking is an easy rule—cut it out if you can. Smoking damages your cardiac systems and can be a major risk factor in heart disease. 

Exercise and Physical Activity

As the name suggests, cardio exercises are essential to a healthy heart. Here are some exercises that can get your heart rate up and strengthen your cardiac health:

• Brisk walking or hiking
• Running
• Swimming
• Tennis or pickleball
• Cycling
• Soccer
• Basketball

But don’t stop there. The American Heart Association recommends combining aerobic exercise with resistance or strength training. The latter helps increase muscle mass and reduce fat, lowering the risk of stroke or heart attack. Couple cardio and strength training with flexibility exercises that double as stress reducers, such as tai chi or yoga and you have yourself a winning cardio combination. 

Setting a Schedule

To help maintain a consistent and realistic exercise schedule, try some of the following:

1. Set realistic, achievable goals you can scale up as you increase strength and endurance. 
2. Schedule your workouts! Before you put another Zoom call on the calendar, make sure your weekly planner includes your exercise routine. 
3. Make it fun. Choose activities that get you excited to move. 
4. Keep it interesting by varying your workouts, choosing different types of cardio, strength and flexibility exercise. 
5. Take an exercise class. 
6. Track your progress with a workout journal or app. 
7. Find a workout buddy or group to help keep you motivated and on track. 
8. Stay hydrated. The more hydrated your body is while you exercise, the more quickly you’ll recover and be ready for more. 

Stress Management

Stress is a common factor in heart disease. It increases inflammation in the body, which contributes to plaque buildup in the arteries. This can result in problems like coronary artery disease, heart attack and cardiac arrhythmias. People suffering from chronic stress might also experience shortness of breath, irregular heartbeats and chest pain—all signs of cardiac distress. 

Additionally, if the stress feels inescapable, some people will turn to other unhealthy habits, such as smoking, excessive alcohol use and overeating. These can all lead to issues such as hypertension or high cholesterol, which in turn—you guessed it—can contribute to heart disease. 

The good news is, there are a variety of healthy, accessible ways to reduce stress. Stress reducing techniques include:

• Opting for a healthy, wholesome diet
• Getting plenty of sleep
• Incorporating physical activity into your daily life
• Mindfulness and meditation
• Time management
• Self-care such as massage, sound baths or aromatherapy

Good Sleep for Reduced Stress

From that list, sleep can be one of your most powerful tools in combating stress and resulting cardiac disease. Irregular or restless sleep or sleep disorders such as sleep apnea, can play a role in heart health. In an effort to maintain healthy sleep hygiene, try the following:

• Establish a sleep routine, going to bed and waking up at relatively the same time each day.
• Avoid screen time starting two hours before bed.
• Avoid alcohol, caffeine and foods high in fat and sugar before bed. 

Meditation for Heart Health

Incorporating mindfulness and meditation into your schedule is another way to help manage stress. If the idea of sitting alone with your thoughts for an hour is daunting, you’re not alone. Instead, try a guided meditation app for a few minutes each day. Look for a weekly yoga class, or if you need more active mindfulness, consider painting, art or another creative outlet. 

These stress-reducing efforts can have profound benefits for heart health, including:

• Improved sleep
• Reduced stress and anxiety
• Pain management
• Lower blood pressure
• Improved immune function

Regular Health Monitoring

Everyone’s heart health is different, so it’s important to establish baselines with your physician to be able to monitor any concerning changes. If you’re at altitude, additional cardiac complications can arise. Some important key health metrics that affect both cardiac health and overall wellness, include:

• Blood pressure – this should be below 120/80 mmHg. High blood pressure can increase the risk of heart disease and stroke. 
• Cholesterol levels – try to keep LDL (low-density lipoprotein) cholesterol, or your “bad” cholesterol, low. Alternatively, HDL (high-density lipoprotein), your body’s “good” cholesterol, should be kept high. 
• Body weight – talk with your doctor about when your body weight is too high or too low. 
• Fasting blood sugar – ideally less than 100 mg/dl; higher levels can damage blood vessels and contribute to heart disease. 
• Physical activity – try to incorporate at least 150 minutes of moderate-intensity athletic output per week. 
• Smoking status
• Diet – a heart-healthy diet is imperative to maintaining cardiac health. 

In addition to all of the above, it’s important to understand your family history as it relates to cardiac health as best as you can. Ask if there is a family history of any of the following:

• Heart attack or heart disease
• Arrhythmias
• Atrial fibrillation
• Stroke
• High cholesterol
• High blood pressure
• Congenital heart disease

Social Connections and Heart Health

Maintaining a healthy heart goes beyond a personal endeavor. Having close relationships in your life can boost your cardiac health. According to the American Heart Association, “Considerable research confirms the health benefits of supportive relationships in general and marriage in particular.” 

It’s not just the romantic connections in our lives that matter. Building a support system is a great way to help nurture and maintain cardiac health. Finding a group to exercise regularly with, or enjoy socially, can boost mood, help with stress reduction and make getting regular exercise easier and more enjoyable. 

If your goal is a healthier heart, consider these group activities:

• Family games such as basketball or flag football
• Meeting up with friends at the rock climbing gym
• Joining a hiking, running, swimming or cycling club
• Yoga
• Pilates
• Group aerobics classes

Conclusion

Throughout life, paying attention to your cardiac health is incredibly important. Try to establish routines that bolster your heart health and kick bad habits that can impair it. Don’t be afraid to loop others into your effort, finding group classes and activities you enjoy and that keep you motivated. Eat well and get outside frequently. Incorporating behaviors and activities into your daily lifestyle for a healthy heart are great ways to combat cardiac disease.