Exercising and eating right can make a profound impact on your health, especially your heart health. Mayoclinic.com says that knowing which foods to eat and which foods to avoid is the first step toward a healthy heart. The American Heart Association says that exercise is important for preventing cardiovascular disease. A few easy guidelines will help you make changes in your diet and lifestyle leading to optimal heart health.
More Fruits and Vegetables
Substances called phytochemicals, found in fruits, vegetables and some whole grains, help prevent cardiovascular disease, according to Mayoclinic.com. A Spanish study showed that a Mediterranean diet decreased risk for most heart-related diseases, including heart attacks, Reuters reported. This plant-based diet consists mainly of olive oil, vegetables, fruits, legumes, nuts, seeds and whole grains. The top meat of choice was fish; alcohol and diary were consumed in moderation.
Fats and Salt
Limiting saturated and trans fats will help reduce cholesterol levels, according to Mayoclinic.com. In addition, avoiding dairy products, high-fat meats and hydrogenated oils will help lower the risk of coronary artery disease. Passing up the salt shaker at meals is important for heart health, says the American Heart Association. Using olive oil as a source of omega-3 fatty acids may help reduce cholesterol levels. Adding salt is likely to increase the blood pressure of some individuals and increase the burden on the heart. Read packaging for sodium content on prepared foods.
Moderate Exercise
The American Heart Association says that physical inactivity is a major risk factor in developing coronary artery disease. It suggests moderate to vigorously intense aerobic activity for about 30 minutes each day, three to four times a week. Moderate activities for heart health, if performed daily, can help reduce the risk of cardiovascular diseases. Walking for pleasure, gardening and yard work, housework, and dancing are examples of moderate exercise that provide long-term health benefits.
Intense Exercise
According to the American Heart Association, activities such as brisk walking, stair-climbing, aerobic exercise, jogging, running, cycling or swimming will help increase you maximum your heart rate by 50 percent. This endurance training will strengthen the heart so that it works more efficiently while at rest. Regular aerobic activities can help lower blood pressure and decrease high triglyceride levels, which are linked to coronary artery disease in some people.
Warnings
If you are struggling with a heart disease or have been diagnosed with hypertension, high cholesterol or atherosclerosis, consult your doctor prior to making any major changes to your diet or activity level. The heart is sensitive to sudden changes in electrolytes such as sodium and potassium which can become imbalanced by fad diets or harsh diet changes, according to Merck.com. In addition, overexertion when exercising can lead to possible injury, according to the American Heart Association.
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