The American Heart Association recommends getting at least 150 minutes of exercise per week. “This includes aerobic and weight-bearing exercises such as using light dumbbells, walking, and swimming,” says Lepore.
Dr. Nikki BartThe heart failure and heart transplant cardiologist noted that exercise can lower blood pressure, improve cholesterol and help maintain a healthy weight.
All types of movement are healthy, including walking, dancing, cleaning, and gardening. Need some motivation? Find a training buddy. This helps keep you accountable and even provides an opportunity to catch up with friends at the same time.
3. Lower stress levels
Whether you’re constantly stressed out with a never-ending to-do list at work or at home, you’ll want to find ways to manage your stress levels for the benefit of your heart health. According to the American Heart Association, chronic stress can cause high blood pressure, which can increase your risk of heart attack and stroke.
Don’t know where to start? Exercise, meditation, and breathing exercises are proven to help reduce stress levels and increase endorphins. To address these and other major stressors in your life (such as those related to finances or caregiving), it may be worth seeing a therapist. A mental health professional can give you tools to manage your anxiety.
4. Eat nutritious foods
That’s not to say you can’t have your cake and eat it, but you should also fill most of your diet with lean protein, fruits, and vegetables.
“A Mediterranean diet that includes a balance of fatty fish, nuts, and legumes has been shown to be beneficial,” says Burt. “Another good rule of thumb he uses is to ‘put the rainbow on your plate’ with a diet rich in fresh fruits and vegetables rich in antioxidants.”
moreover, Dr. elizabeth clodas, a board-certified cardiologist and founder and chief medical officer of Step One Foods, recommended eating enough whole foods fiber, omega-3 fatty acids, antioxidants, and plant sterols. These are found in foods such as nuts, fish, yogurt, fruits, and vegetables (among others).
5. Quit smoking and vaping
Smoking or vaping can have negative effects on your heart health as well as your lungs because you’re inhaling chemicals.
“Many of these constrict blood vessels and cause inflammation, which can affect blood pressure and heart rate,” Krodas says.
Although it may not seem like it at the moment, the effects of smoking will always increase. If you find it difficult to quit, here are some options: Resources and other types of help available Through the Centers for Disease Control and Prevention.
