Keeping heart tissue healthy involves a balance between choosing healthy foods and performing regular physical activity. According to the American Heart Association, reducing blood cholesterol and blood sugar, or glucose, is important in maintaining heart health. Furthermore, MayoClinic.com states that regular exercise can reduce and prevent plaque buildup in your arteries. Making these lifestyle changes will promote heart health.
Choose Healthy Foods
Step 1
Purchase a notebook to plan your meals and to keep track of calories consumed at each meal.
Step 2
Plan on consuming four and a half cups of fruits and vegetables per day, recommends the American Heart Association. Eat one to two cups of fruit for breakfast in the morning. Incorporate the remaining two and a half cups of fruits and vegetables into your lunch and dinner plans.
Step 3
Cook fish for dinner twice a week. Each serving should be 3 oz. to 4 oz. Coldwater fish such as salmon are preferred because they contain large amounts of good fats.
Step 4
Reduce your sodium intake to less than 1,500 mg per day, advises the American Heart Association. Reducing sodium intake will reduce blood pressure, which results in less stress on the heart. It can be difficult to determine how much salt is in certain foods, especially when eating out. Make it a rule to avoid adding salt to foods that you cook. Also, be sure to look at the nutrition labels on all foods you buy to determine the sodium content.
Step 5
Avoid sugar-sweetened beverages, such as soft drinks and juices. Choose water, tea and coffee.
Step 6
Refrain from consuming more than two servings of processed meats per week. Also avoid trans-fats and saturated fats.
Exercise Regularly
Step 1
Perform regular exercise daily. Aim for 30 minutes per day of cardiovascular exercise. Choose to walk, jog, run, swim or bike to make your heart healthy. Exercise to increase your high density lipoprotein, which is the healthy cholesterol that removes plaque from your arteries.
Step 2
Begin a resistance training program. Regularly exercise two to three times per week to make your heart and other muscles healthy and strong. Hire a personal trainer if you feel uncomfortable with resistance training.
Step 3
Increase your daily activity level. Walk the stairs at work, park farther away or play with your kids and pets. Any increase in physical activity is beneficial for heart health.
Tips and Warnings
- Schedule an appointment with your doctor to discuss medications and other options that can make your heart healthy.
Things You'll Need
- Notebook
