When we’re younger, heart health is one thing we just simply don’t think about. But, as we age, it becomes more and more important in our daily lives.
Taking care of our hearts is a lifelong journey, and it is never too late, or too early to start. By the time we reach 40, the stakes get a whole lot higher because heart disease is the leading cause of death in this age group.
But, there is some good news around the corner. Some simple lifestyle changes can do wonders for your heart. With the right diet and a little bit of exercise, you can keep your ticker strong for many years to come. You can also lower your risk for heart disease, as well as feel pretty amazing in the process. So let’s break this down into more manageable and practical steps that you can incorporate into your daily routine.
The Role of Diet in Heart Health
You should think of your body as a machine, and the heart as the engine. What you put into it matters. Granted, in our younger years we could probably eat just about anything without gaining a pound. But, as we age, we need a more balanced, nutrient-rich diet to ensure that our hearts keep running smoothly. Let’s take a closer look at what type of foods to include, and which ones you need to avoid.
Foods to Include
Naturally, when it comes to living a healthier lifestyle, there are certain superfoods you need to include in every meal.
Leafy Greens
Leafy greens are packed full of vitamins like A, C, and K. These include spinach, kale, and arugula. They help to protect your heart and, because they are high in nitrates, they can also help to lower your blood pressure
Berries
Then you have berries. They are powerhouses of antioxidants. Blueberries, strawberries, raspberries, and more, are chock-full of antioxidants that help to fight inflammation and reduce oxidative stress.
Whole Grains
As you age, you should start consuming less white bread, and more whole grains. As a result, you should start to consider eating oats, quinoa, and whole-wheat bread instead. These whole grains are rich in fiber, which will help to lower cholesterol and keep your blood vessels happy.
Fatty Fish
Not all fish are created equal. As we age, we need to consume more fatty fish. Fish like mackerel, salmon, and sardines, are loaded with omega-3 fatty acids. These are healthy fats that help to reduce inflammation, lower your blood pressure, and keep your heart beating steadily.
Nuts, Seeds, and Olive Oil
At the same time, we will also find certain healthy fats in nuts, seeds, and even olive oil. Almonds and walnuts are an excellent source of omega-3, as well as vitamin E. And, although olive oil is a staple of the Mediterranean diet, its consumption has also proven to help support cardiovascular health.
Foods to Limit
Then there are the foods that we really should limit or get rid of altogether.
Processed Foods
Yes, preprocessed food is cheap and affordable. But, these meals often come with unhealthy fats, added sugar, and of course, sodium. All of these can wreak havoc on your heart.
Added Sugars
Then there are beverages and drinks that future added sugars. Sodas, desserts, and even granola bars can be sugar traps. This excess amount of sugar helps to raise blood pressure and even contributes to weight gain. Both of these are bad for your heart.
Trans Fats
We talked about healthy fats, now we need to talk about trans fats. Sure, trans fats have been mostly phased out in the US, but partially hydrogenated oils are still being used in snack foods all over the world. Always make sure to check the label just to be safe.
High Sodium
When I was diagnosed with hypertension, it was found that my diet of chicken sandwiches put an excessive strain on my heart. These sandwiches that I bought at a local fast food chain, were overloaded with sodium and too much assault will raise your blood pressure. You want to keep your sodium intake well below 2300 mg a day. If you’re already suffering from hypertension, your doctor may even recommend less.
Hydration
Remember, water is essential for life. It’s important to stay hydrated in order to help your heart pump your blood more efficiently. Staying hydrated also keeps your muscles functioning optimally. It’s when you fail to stay hydrated, that you begin to feel fatigued, which can eventually cause a heat stroke. It also increases your risk of heart-related problems.
Pro Tip
You should always start your day with a glass of water and keep a reusable bottle with you throughout your day. Anytime you feel a little parched, take a small sip.
Exercise for Heart Health
While diet is important, it alone will not help you maintain a healthy heart. You also need to exercise on a regular basis. You need to keep your body moving because that not only strengthens your heart, but helps you to manage your weight, reduces your stress levels, and lowers your cholesterol.
Cardio Workouts
A cardio workout is like a spa day for your heart. These forms of workouts will help to make everything run more smoothly. Cardio workouts can include walking, swimming, and even cycling. Even going for a brisk 30-minute walk every day can make a huge difference in your heart health.
Why It Works
When we do cardio, we strengthen our heart, improve the circulation of blood through our body, and even help to lower our blood pressure.
Strength Training
You don’t have to be a bodybuilder to lift weights. As we age, we will slowly begin to lose lean muscle mass. Using weights will help us to rebuild those muscles as they are important to ensuring we live a long healthy life. Lean muscle will help to burn calories more efficiently, and it will reduce the strain on your heart by supporting your overall fitness. Plus, building up your muscle mass will help to maintain your bone density which is crucial in your later years.
Pro Tip:
Try to incorporate strength training exercises into your weekly routine. You should focus on all of your major muscle groups, at least twice a week.
Flexibility and Balance
Also, work on your flexibility and balance. Yoga is a great way to help improve your heart health. It will help to reduce your stress levels, improve circulation, and enhance your overall well-being. And, after all, stress is a significant risk factor for heart disease.
Heart Health Lifestyle Tips to Complement Diet and Exercise
Remember, your lifestyle habits tie everything together. Living a heart-healthy lifestyle isn’t just about food and fitness, it’s also about how you manage stress, sleep, and deal with other day-to-day factors.
Stress Management
Chronic stress is one of the leading factors of high blood pressure and other heart-related problems. You need to find out what works best for you and make a habit of including it in your daily routine. Whether it’s meditation, journaling, or simply going for a walk, find a way to manage your stress levels.
Quality Sleep
Sleep is essential to help our bodies repair itself. When we are unable to get a full 7 to 9 hours of quality sleep every night, our blood pressure can increase. And, when we talk about quality sleep. We’re talking about actually sleeping straight through the night. If you toss and turn, you may want to sleep even more.
Avoid Smoking and Limit Alcohol
Smoking is no good for you. While we have heard that it affects your lungs, did you know that it can also damage blood vessels and increase your risk of heart disease? If you’re a smoker, quitting is one of the best things that you can do for your health.
At the same time, alcohol can both be good as well as bad for your body. Yes, in limited amounts it can help to thin out your blood which will protect you from certain health-related conditions. But, moderation is key. You should limit yourself to no more than one drink per day.
Conclusion
Your heart works very hard for you every second of every day. It’s time for you to not return the favor. You can make small, consistent changes to your diet, exercise routine, and overall lifestyle that can improve your heart health. By prioritizing your heart health, you are preparing yourself for a longer, healthier life.
Remember, it’s not about being perfect. It is all about finding what works best for you, and sticking with it. So go ahead, take a walk, load up on your favorite greens, and give your heart to love it really deserves.
