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This article was co-written by Laura Marusinec, MD. Marusinec is a licensed pediatrician at Children’s Hospital of Wisconsin, and she is a member of the Clinical Practice Council. She received her PhD from the University of Wisconsin School of Medicine in 1995 and completed her residency at the University of Wisconsin School of Medicine with a major in Pediatrics in 1998. She is a member of the American Medical Writers Association and the American Medical Writers Association. Children’s Emergency Care Association.
There are 14 references cited in this article that you can view at the bottom of the page.
This article has been viewed 3,024 times.
A healthy lifestyle is important for maintaining a healthy heart. The heart is an important organ that carries nutrients throughout the body. As with any muscle in the body, cardiovascular health needs to be maintained through proper exercise. Maintaining a healthy heart means limiting habits in life that affect heart health. For some people, this can mean dramatic changes in many aspects of their lives. Reducing a few risk factors to improve heart health also offers many benefits.
Steps
Maintain a healthy heart lifestyle
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Quit smoking. Smoking increases the risk of heart damage. Both tobacco and nicotine contain chemicals that damage blood vessels and the heart, leading to strong atherosclerosis – a buildup of cholesterol, fat, and calcium in the blood vessels, which can narrow arteries and reduce blood flow. . [1] X Trusted Source National Heart, Lung, and Blood Institute Go to Source
- The CO in cigarette smoke is associated with mortality and morbidity. [2] X Research Resource Cardiovascular effects of carbon monoxide and cigarette smoking, Journal of the American Cplege of Cardipogy Vpume 38, Issue 6, 15 November 2001, Pages 1633–1638 Shoshana Zevin, MD*, Sandra Saunders, MD†, Steven G Gourlay, MBBS, PhD†, ‡, Peyton Jacob III, PhD†,Neal L Benowitz, MD CO obstructs oxygen, forcing the heart to supply more oxygen to compensate. Tightening of blood vessels along with pressure on the heart can cause a heart attack. The only way to prevent this pressure on the heart and maintain a healthy heart is to quit smoking.
- In the US, about 1 in 5 deaths is caused by tobacco smoke. According to the National Institutes of Health (USA), secondhand smoke is the main cause of preventable death in the US. [3] X Trusted Source National Heart, Lung, and Blood Institute Go to Source
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Daily exercise. Exercise is a way to keep your heart healthy. The American Heart Association recommends: [4] X Trusted Source American Heart Association Go to Source
- Do at least 30 minutes of moderate-intensity aerobic exercise to help your heart pump blood and improve cardiovascular health. Ideally, you should work out 5 times per week for a total of 150 minutes of aerobic exercise.
- Or you can do 25 minutes of high intensity aerobic exercise, at least 3 days per week, for a total of 75 minutes.
- It is recommended to incorporate endurance training (weightlifting/strengthening) at least 2 days per week in addition to cardio (cardio training).
- Always maintain a healthy exercise routine. Just start with exercises that make you comfortable and gradually increase the difficulty to suit your tolerance. Too much exercise can put stress on the heart and backfire. If you have health problems, you should talk to your doctor before you want to start an exercise routine.
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Maintain a healthy weight. Weight gain causes the body to need extra support from the heart to maintain a baseline level of relaxation. This constant pressure causes the heart to overwork and leads to many problems in the future. Exercising and following a healthy diet will help you lose weight, thereby reducing the pressure on your heart. Being overweight can increase your risk of cardiovascular problems such as: [5] X Trusted Source National Heart, Lung, and Blood Institute Go to source
- Coronary Heart Disease – This condition is caused by plaque build-up in the arteries of the heart. Plaque build-up causes arteries to narrow and reduces blood flow, reducing the amount of oxygen that travels throughout the body. In addition, the heart has to work harder to push blood through the narrowed arteries, thereby causing angina (chest pain due to lack of oxygen) or even a heart attack.
- High blood pressure – If the heart has to pump harder to get the oxygen and nutrients it needs throughout the body, blood vessels and the heart can be damaged. The risk of high blood pressure increases significantly when you are obese or overweight.
- Stroke – Plaque that develops in a ruptured artery can cause a blood clot. A blood clot that forms near the brain can starve the brain of blood and oxygen, leading to a stroke.
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Get in the habit of monitoring your blood pressure and cholesterol levels regularly. This helps you monitor your heart health and take prompt action when problems are detected.
- Blood pressure check – Blood pressure should be checked every two years. If your blood pressure is above 120/80, your doctor will likely recommend that you have your blood pressure checked annually (or more often, depending on how high the reading is, or if you have kidney disease, heart disease, etc.). [6] X Research Source You can measure your blood pressure at home in addition to your regular doctor’s visits. If you measure yourself and find your blood pressure is above 140/90, you should see your doctor as soon as possible.
- Test your chpesterp levels – All men over the age of 34 should have a chpesterp test every 5 years. Your doctor will take a blood sample and test it in a lab to monitor your chpesterp levels. Your doctor will explain the readings and test results to you. If you carry any risk factors that make you more likely to develop high cholesterol, you should get tested as early as your 20s. Risk factors include a family history, diabetes, or previous cardiovascular disease. [7] X Research Source Depending on your test results, your doctor may recommend that you monitor your chpesterp levels more often. [8] X Research Sources
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Reduce stress. Stress has a big impact on heart health. Too much stress releases the hormones cortisp and adrenaline which increase blood pressure and chpesterp levels. Stress-induced behaviors also negatively affect your health, causing you to smoke, drink more, eat less, and be less active. All of these behaviors contribute to adverse cardiovascular health. [9] X Trusted Source American Heart Association Go to Source
- Exercise, dietary changes, and not smoking and drinking can help reduce stress. You should consider adopting these habits on a daily basis when under stress. [10] X American Heart Association Trusted Source Go to Source
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Take control of your mental health. Some mental illnesses can lead to behaviors that are harmful to heart health. Includes depression, anxiety disorders, which include disorders such as bipolar disorder and obsessive-compulsive disorder. These behaviors can manifest as eating too much or too little, lethargy, inactivity, stress, high blood pressure, and many other symptoms that affect the heart. [11] X Trusted Source National Institute of Mental Health Go to Source[12] X Research Source
- If you are diagnosed or think you have a mental health problem, you should see your doctor as soon as possible. Only a doctor can effectively treat mental health problems and determine their effects on physical health.
Adopt a diet for a healthy heart
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Adopt a healthy diet. Choose a diet that is free of foods containing saturated and trans fats such as red meat, fried foods, and processed foods. In addition, the consumption of foods with high salt and cholesterol content should be avoided. Fish that contain omega-3 fatty acids like mackerel and salmon can help reduce heart problems. The American Heart Association recommends a diet that includes the following food groups: [13] XTrusted Source American Heart Association Go to source
- Vegetable
- Whole grains
- Low-fat dairy products
- Poultry
- Nuts and fish
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Focus on adding heart-healthy “superfoods” to your diet. Superfoods are a widely propagated group of foods that are believed to have health benefits. This term is rarely used by health professionals in the field of nutrition. However, there are many foods that are believed to contain many nutrients and many foods that can provide benefits beyond traditional foods. For example: [14] X Trusted Source Harvard Medical Schop Go to Source
- Avocados – Avocados are considered a “superfood” due to their rich monounsaturated fats. Unlike saturated fats, monounsaturated fats are liquid at room temperature and have the ability to help lower cholesterol levels. Avocados are also unique because they contain phytosterp that helps prevent the absorption of chpesterp in the body. From there, the body will absorb less chpesterp, reducing the concentration of chpesterp in the blood.
- Extra Virgin Olive Oil – Extra virgin olive oil is rich in monounsaturated fats, which help lower “bad” (low-density) chpesterp levels. Olive oil also helps prevent blood clots and stabilize blood sugar.
- Nuts – Peanuts and seeds from plants like pecans, pistachios, walnuts, etc. are rich sources of phytochemicals, vitamins, fiber, minerals and unsaturated fats. All of these substances have been researched to benefit the heart by helping to increase high-density lipoprotein (good cholesterol), lower low-density lipoprotein (bad) cholesterol, and lower blood pressure.
- Quinoa – Quinoa is a plant species mainly from South America. Quinoa is rich in protein, vitamins, minerals and fiber.
- Dark Chocolate – Dark chocolate is chocolate that needs to contain at least 70% cocoa. This chocolate is rich in flavonoids that help lower blood pressure. Although good for the heart, dark chocolate is also high in calories and should not be consumed in excess.
- Salmon – Salmon is a very healthy source of protein containing high levels of omega-3 fatty acids/fish oils that have been shown to support heart health.
- Oats – Oats are fiber-rich whole grains that inhibit the absorption of chpesterp. Chopped oatmeal offers the most benefits because it takes longer to be digested and has a low GI. Foods with a low GI help prevent blood sugar spikes, thereby helping to prevent heart disease.
- Oranges – Oranges are also rich in soluble fiber which aids in reducing the absorption of chpesterp. Oranges also contain potassium (which helps balance sodium) and vitamin C.
- Beans – Most legumes are rich in protein, fiber, and minerals. Beans have similar benefits to chopped oatmeal, helping to lower cholesterol and blood pressure thanks to their low GI.
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Avoid consuming foods that are harmful to the heart. You should avoid consuming foods high in saturated fat, trans fat, high-fructose corn syrup, sugar and chpesterp. These foods include red meat, fast food, fried food, french fries, soda, butter, etc. When eating any food, you should also find a way to evaluate their health benefits and save them. Be sure to check food labels carefully for the recommended daily dose.
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Consume alcoholic beverages in moderation. According to the American Heart Association, men are allowed 2 servings of alcoholic beverages, and women are allowed 1 serving of alcoholic beverages per day to protect their hearts. [15] X Trusted Source American Heart Association Go to Source Consuming this excess will backfire.
- If consumed in moderation, alcoholic beverages can harm the heart because they contribute to high blood pressure, stroke and obesity. [16] X Trusted Source American Heart Association Go to Source
- In addition, alcoholic beverages can increase triglyceride levels. Triglycerides are a group of fats that can cause diseases like pancreatitis. Drinking alcohol for a long time can lead to irreversible damage to the pancreas (chronic pancreatitis). [17] X Trusted Source PubMed Central Go to source
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Use dietary supplements. In addition to getting nutrients from food, you can use food supplements to help make up for minor deficiencies in your diet. Supportive food groups may be part of the superfood group outlined above and have been shown to provide cardiovascular benefits: [18] X Research Source
- Vitamins and Minerals – Vitamins Daily is the right functional food product to help provide vitamin B3 (niacin), vitamin K, vitamin E and magnesium for a healthy heart.
- Herbs – Garlic, Echinacea and Ginseng are believed to provide many cardiovascular benefits.
- Other functional foods – Eating fish is good for the heart. But if you don’t like fish, you can take omega 3 fatty acids with coenzyme Q10.
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This article was co-written by Laura Marusinec, MD. Marusinec is a licensed pediatrician at Children’s Hospital of Wisconsin, and she is a member of the Clinical Practice Council. She received her PhD from the University of Wisconsin School of Medicine in 1995 and completed her residency at the University of Wisconsin School of Medicine with a major in Pediatrics in 1998. She is a member of the American Medical Writers Association and the American Medical Writers Association. Children’s Emergency Care Association.
There are 14 references cited in this article that you can view at the bottom of the page.
This article has been viewed 3,024 times.
A healthy lifestyle is important for maintaining a healthy heart. The heart is an important organ that carries nutrients throughout the body. As with any muscle in the body, cardiovascular health needs to be maintained through proper exercise. Maintaining a healthy heart means limiting habits in life that affect heart health. For some people, this can mean dramatic changes in many aspects of their lives. Reducing a few risk factors to improve heart health also offers many benefits.
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