One of the best things you can do for your heart is quitting smoking, but there are also plenty of other steps you can take to boost your heart health.
Tobacco use is a major risk factor for heart disease, and both the American Heart Association (AHA), the National Heart, Lung, and Blood Institute (NHLBI), and the Centers for Disease Control and Prevention (CDC) strongly recommend quitting. It can make a big difference for both your heart and overall well-being. But beyond quitting smoking, other lifestyle changes, especially when it comes to diet, exercise, and mental health, can also significantly improve your heart health.
Heart-Healthy Diet Tips
Manage Extra Belly Fat
Research in the Journal of the American College of Cardiology has found that extra belly fat can lead to high blood pressure and unhealthy blood lipid levels. If you’re carrying some extra weight around your middle, it might be time to adjust your lifestyle. Eating fewer calories and paying attention to your portion sizes can help a lot.
Add More Fiber to Your Diet
A fiber-rich diet can help lower your “bad” cholesterol (LDL). Foods like beans, oats, barley, apples, pears, and avocados are great sources of soluble fiber, according to the Mayo Clinic.
Don’t Skip Breakfast
Breakfast is an important meal. Starting your day with a nutritious breakfast can help keep you on track with healthy eating and maintaining a healthy weight. Opt for heart-healthy foods like whole grains (oatmeal, whole-grain cereals, or whole-wheat toast), lean proteins (turkey bacon or a small portion of nuts or peanut butter), and fruits or vegetables.
Eat More Fish
Fish like salmon, tuna, sardines, and herring are rich in omega-3 fatty acids, which are known for supporting heart health. Try to eat fish at least twice a week, as recommended by the AHA. If you’re worried about mercury or other contaminants, the heart-healthy benefits of fish typically outweigh the risks for most people.
Snack on Nuts
Almonds, walnuts, pecans, and other tree nuts are packed with heart-healthy fats, protein, and fiber. They can help lower your risk of cardiovascular disease, but keep in mind that they’re also calorie-dense, so be mindful of portion sizes.
Cut Back on Salt
Researchers suggest that if the U.S. reduced its average salt intake by just half a teaspoon per day, it could significantly reduce cases of coronary heart disease. Processed foods and restaurant meals are often packed with salt, so be mindful of your intake. Consider using a salt substitute, especially if you have high blood pressure or heart failure.
Reduce Saturated Fat
Keeping your saturated fat intake to no more than 7% of your daily calories can help reduce your risk of heart disease. Start by reading nutrition labels and cutting back on foods high in saturated fats. You can replace unhealthy fats with healthier options like avocados, olive oil, and eggs.
Drink Tea
Drinking one to three cups of green or black tea each day might help lower your risk of heart problems. Research suggests it can reduce the chances of angina and heart attacks.
Enjoy Dark Chocolate
Dark chocolate isn’t just delicious, it also contains heart-healthy flavonoids that can help reduce inflammation and lower your risk of heart disease. Just make sure you opt for dark chocolate, not milk chocolate, and enjoy it in moderation!
Incorporating Exercise Into Your Routine
Stay Active Throughout the Day
Long periods of sitting can negatively affect your blood fats and sugar levels, even if you’re at a healthy weight. If you work at a desk, take regular breaks to stand up and move around. Try taking a walk on your lunch break, or make exercise a part of your free time.
Try Yoga
Yoga is a great way to improve your balance, flexibility, and strength, while also helping you relax and relieve stress. Plus, research shows yoga may help lower the risk of cardiovascular disease.
Strength Training
In addition to aerobic exercise, it’s important to include strength training in your routine. Building muscle mass helps burn calories and keeps you at a healthy weight, which benefits your heart.
Interval Training
Interval training alternates bursts of intense activity with lighter activity, and it can boost your calorie burn. It’s an effective way to improve your fitness.
Dance It Out
Dancing is a fun way to exercise! It’s great for your heart because it raises your heart rate and gets your lungs working. Plus, it can burn up to 200 calories or more per hour.
Have Sex
Believe it or not, sex is good for your heart. It can help lower blood pressure and reduce the risk of heart disease. Research shows that less frequent sexual activity is associated with higher rates of cardiovascular disease.
Take a Walk
Walking, even for just five minutes, can help clear your head and lower stress, which benefits your heart. Aim for a 30-minute walk every day for both physical and mental health.
Use the Stairs
Sneak in some extra exercise by taking the stairs instead of the elevator. Small changes like this add up to big health benefits.
Turn Housework Into Exercise
Vacuuming or mopping might not be as exciting as a workout class, but it still gets you moving and burning calories. Put on some music and make those chores a mini workout.
Have Fun and Play
Fitness doesn’t have to be serious. Rollerskating, bowling, or even laser tag are fun ways to stay active and keep your heart healthy.
Mental Health and Heart Health
Engage in Hobbies
Relaxing hobbies like knitting, cooking, or working on puzzles can help reduce stress and benefit your heart.
Laugh It Off
Laughter can do wonders for your heart! Studies show that it lowers stress hormones, reduces inflammation, and boosts good cholesterol levels. So, don’t hold back—laugh out loud!
Manage Your Stress
Chronic stress, anxiety, and anger can increase the risk of heart disease and stroke. Learning how to manage stress can help protect your heart and keep you healthier for longer.
Know Your Numbers
It’s essential to monitor your blood pressure, blood sugar, cholesterol, and triglycerides. Keep track of these numbers and make sure you’re hitting the healthy targets for your age and sex. Regular check-ups with your doctor are key to staying on top of your heart health.
Consider Pet Therapy
Having a pet can do more than provide companionship; it can also improve your heart health! Studies suggest that owning a pet may help improve your heart and lung function and reduce your chances of dying from heart disease.
Enjoy a Stress-Free Commute
Take a moment to enjoy the scenic route home, instead of letting the stress of traffic get to you. Eliminating stress while driving can help lower your blood pressure and reduce stress levels, which is great for your cardiovascular health.
Takeaway
There are plenty of ways to keep your heart healthy—improve your diet, get active, and take care of your mental health. If you’re not sure where to start, talk to a medical professional who can help you create a plan tailored to your needs and lifestyle.