Five Ways to Practice a Heart Healthy Lifestyle
Practice Good Heart Health with these Dietitian-Approved Tips
Five Tips to Living a Heart Healthy Lifestyle
February is the season of love.
Like our health and the makeup of our bodies, love comes in many forms. One of the most important and often overlooked forms being self-love.
Self-love can be expressed in a myriad of ways: from little things like allowing yourself to enjoy some ice cream or treating yourself with kindness to bigger rewards like signing up for a new exercise class or taking a vacation. And while these short-term fixes are great and absolutely necessary, today we’ll be focusing on long term self-love and the muscle that makes it go: the heart.
As you may be aware, heart disease is still the leading cause of death in the U.S., surpassing cancer, motor accidents and yes, even COVID-19. And while it’s true the risk of heart disease increases as you age, it’s never too early to start practicing behaviors proven to reduce your risk of developing heart disease later on.
Cardiovascular Disease and Risk Factors
Cardiovascular disease, more commonly referred to as heart disease, is an umbrella term to describe conditions that affect the function of your heart and blood vessels. The different types of heart disease include arrhythmias (abnormal heart rhythms), coronary artery disease (narrowing of the arteries), vascular disease (blood vessel disease), congenital heart disease, heart attacks, heart failures and strokes.
Factors likely to increase your chance of heart disease are known as risk factors. Heart disease is generally considered to be hereditary, though there are modifiable risk factors that can contribute to or prevent the likelihood of one developing serious heart disease despite their genetic background.
Below is a table of some of the most common contributors to a person’s likelihood to develop heart disease:
Risk factors for heart disease or cardiovascular disease
Research suggests lifestyle behaviors contribute approximately 40% of overall health, while genetics only play about 30%. So what heart-healthy habits can you embrace now to reduce your risk of heart disease later in life?
Increase Your Intake of Plant-Based Foods
Increasing your intake of fruits and vegetables is the best way to promote heart health.
Research continues to show that plant-based diets, such as the Mediterranean Diet, the DASH diet, vegetarians & vegan diets, significantly reduce the risk of cardiovascular disease. These diets all have their specific regiments and nutritional focus, but the common denominator in each is a high intake of fruits, vegetables, legumes and whole grains.
Diets high in plants help to reduce blood pressure, plaque formation and lower cholesterol levels which are all risk factors that can lead to heart attacks and strokes.
Eat More Whole Grains
Choosing more whole grains is another great way to ward off heart problems. The amount of fiber in whole grains can help reduce LDL cholesterol, which can lower your risk of future disease.
However, beware of the difference between a whole food vegan diet versus a processed food vegan diet. You can technically stick to a vegan diet by just eating chips, soda, and fries. But it’s not the elimination of animal products that makes eating vegan so beneficial. It’s the replacement of animal products with nutrient rich foods such as fruits, vegetables, legumes, and whole grains.
Be Mindful of Red Meat and Saturated Fat Consumption
Research continues to strongly suggest red meat and diets high in saturated fats are linked to an increased risk of plaque formation. Foods high in saturated fat include whole milk, cheese, and eggs. This does not mean you need to completely eliminate these foods from your diet. Just be mindful that when you do consume these foods, eat them in moderate amounts and be sure to add a variety of low fat protein options (chicken, fish, beans and lentils) to your weekly meals.
Because of our genetics we each digest, absorb and utilize foods differently. Scheduling annual blood work to check your cholesterol levels is a smart way to identify how well you’re balancing your food intake.
Live an Active Lifestyle
Physical activity is critical for a long, healthy, independent life. Dr. Jonathan Whiteson, who specializes in Cardio-Pulmonary Rehabilitation at NYU Langone, stated consistent endurance training can significantly reduce the aging process, so much so that by the time you’re 80, you can have the body of a 50-year-old. That’s insane! If that doesn't encourage you to go on a run, I don’t know what else will.
Be sure to add cardio, strength training, balance and flexibility exercises to your workout regimen. Keep the intensity of your workout between moderate and vigorous.
Don’t have the time to do a full workout? Don’t break a sweat. Be intentional in your daily activity: take the stairs, walk an extra block, park your car further away, or do some yard work to stay physically active during your busy season.
Get Quality Sleep
Research has proven the positive impact sleep has on our cardiovascular health. Sleeping less than 7 hours has been shown to increase your risk of heart disease and diabetes by 50%. Not sleeping enough (sleeping less than 6 hours) and even sleeping too much (sleeping more than 8.6 hours) has been found to elevate blood pressure. Sleep is important because it’s the only way your body and brain can “reset” itself. This can influence the production of many hormones, in particular the group of hormones that regulate our hunger and fullness. Aim to get on average 6-8 hours of uninterrupted sleep each night.
✨Feel confident in your own skin and the food choices you’re making.✨
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