An eating plan and exercise program that benefit heart health go hand in hand, with weight control and a long life as your bonuses. Remaining at a healthy weight serves to reduce your risk for heart disease and premature death. That's good motivation for watching your diet and being active every day. According to the American Heart Association, or AHA, daily exercise plus a low-fat diet that maximizes good nutrition and minimizes calories and sodium best support your cardiovascular health.
Enough Beneficial Nutrients
Together, your heart and blood furnish all of your body cells with life-sustaining nutrition. Eating varied menus from the protein, vegetable, grain, fruit and dairy groups will ensure a consistent intake of essential nutrients. To get the dietary protein, iron, B vitamins, calcium and potassium needed by your circulatory system, the AHA recommends eating healthy fish, whole grains, beans and low-fat milk products. Broaden your nutritional profile and get plenty of heart-healthy fiber by eating more fruits and vegetables as well.
Few Detrimental Nutrients
In selecting food ingredients, prefer those with less saturated and trans fats, cholesterol and sodium, to prevent problems such as narrowed arteries and high blood pressure. Avoid becoming overweight, a major risk factor toward heart disease, by drinking fewer sweetened beverages and by choosing foods with less sugar.
Enough Heart-Healthy Exercise
The other side of weight control is exercise, the activity that burns up the calories that you get through your diet. When you balance this intake and expenditure, you remain at a healthy weight, placing less stress on your heart and keeping blood pressure at a safe level. Aerobic exercise also strengthens your heart muscle, so you can do more, longer in life. Even if you are currently sedentary, some exercise is better for your heart than none. The AHA says that you can benefit from just 10-minute increments of brisk walking or calisthenics. Shoot for 30 minutes of moderate-intensity exercise daily, or 150 minutes per week.
Optimum Cardiovascular Fitness
To increase your heart health and stamina, either increase your activity level or increase your minutes of exercise per week. The U.S. Department of Health and Human Services reports that a bump up to 150 minutes of vigorous activity or 300 minutes of moderate exercise will impart greater health benefits. You can also mix the moderate and vigorous intensities to vary your routine. Moderate-intensity activities include brisk walking and bike riding. Vigorous-intensity exercises include running, dancing and swimming laps.
