Taking care of our heart health is a priority for long-term wellness. While there are many tips available for how to protect and strengthen this crucial organ, it can be difficult to determine which steps will make a genuine difference. Heart diseases are the leading cause of death globally. This emphasizes the need for continuous education and proactive engagement in activities that promote heart health. Fortunately, heart disease is a largely preventable illness that can be avoided by adopting healthy lifestyle choices. Small, consistent habits can have a big impact on heart health over time and can gradually be added to our daily routines to promote our long-term well-being. This article will outline effective, easy-to-follow habits for maintaining a healthy heart.
Diet plays an important role in our overall well-being, especially when it comes to preventing illnesses like heart disease. A diet rich in fruits, vegetables, whole grains, and lean sources of protein comes with significant health benefits for the heart. For instance, studies have found that populations that consume more plants have a lower risk of cardiovascular disease. Beneficial components in these foods include vitamins and antioxidants. Vitamin C, in particular, has been shown in several studies to have a protective effect on vascular function and is abundant in fruits and vegetables. The positive effects of vegetables on cardiovascular health are believed to work through several mechanisms, including their anti-inflammatory and antioxidant properties, as well as their ability to help regulate blood pressure.
Sodium, a component of table salt, and added sugars are known to increase blood pressure, which can damage cardiovascular health. Thus, limiting the intake of foods with high quantities of sodium and added sugar, such as salty snacks and sugary drinks, can help maintain blood pressure at healthy levels. Fruits, vegetables, and whole grains provide our bodies with healthier amounts of sugar and sodium with less risk of causing blood pressure issues.
Fats are an essential part of a balanced diet, but while some types of fats support cardiovascular health, others can be harmful. Omega-3 fatty acids, found in fish, avocados, and nuts, play an important role in reducing cholesterol levels and supporting heart function. A meta-analysis that analyzed almost 150,000 participants across many studies found that consumption of omega-3 fatty acids was associated with reduced cardiovascular diseases, including non-fatal myocardial infarction.
The heart is a muscle, and getting regular aerobic exercise is important for keeping it fit and healthy. Aerobic exercise, often called “cardio”, involves rhythmic, sustained physical activity that increases the heart rate. Fortunately, there are many different ways to engage in aerobic activity, including running, walking, cycling, swimming, and dancing, and many sports like basketball, soccer, and tennis all provide a great workout for the heart.
Strength training is another way to promote cardiovascular health, though it may seem less intuitive than aerobic exercise. Strength training helps to build muscle mass, which is beneficial for metabolic health and heart function. Studies have found that resistance training (like lifting weights or using resistance bands) can lead to a lower heart rate, which indicates improved cardiovascular efficiency. Furthermore, higher quantities of skeletal muscle have been associated with improved heart health, suggesting that lifting weight to gain muscle can improve heart function.
Incorporating exercise into our daily routine doesn’t have to mean carving hours out of an already busy schedule or purchasing expensive subscriptions. Small habits can have a big impact when implemented consistently over time. To incorporate more activity into your daily routine, consider using the stairs instead of the elevator or escalator, walking or biking for your commute instead of driving or taking public transportation, and gradually transitioning to a standing desk while working.
Persistent (chronic) stress is known to negatively affect cardiovascular health. Relaxation techniques such as mindfulness, meditation, or deep breathing exercises can help reduce stress and support heart health throughout the day. Studies have found that mindfulness helps to reduce the stress of healthcare professionals working in high-stress environments. Furthermore, reducing stress can make it easier to avoid unhealthy lifestyle choices such as smoking, which is a major cause of cardiovascular disease.
Rest, sleep, and leisure activities are vital for mental and physical well-being. Sleep duration and quality are often overlooked, but sufficient sleep has been linked to lower heart disease risk. Thus, prioritizing a good night’s sleep is a fantastic way to feel and perform better in our day-to-day lives and to take care of our long-term cardiovascular health. Engaging in leisure activities is important for reducing stress and improving mental health, which may have knock-on effects for heart health.
Excessive alcohol consumption is linked to a wide array of poor health outcomes, including cardiovascular problems. However, studies have shown that reducing alcohol consumption can have a significant positive effect on heart health. For people who choose to drink alcohol, the American Heart Association recommends no more than two drinks per day for men and one drink per day for women. The World Health Organization notes that the best amount of alcohol consumption for optimal health is none at all.
There is a well-established link between smoking and heart disease, in addition to many other health issues, including cancer. Tobacco impacts heart health in many ways, including increasing blood pressure, increasing heart rate, promoting inflammation, and decreasing oxygen supply to heart muscles. Exposure to secondhand smoke is also a risk factor for developing cardiovascular disease. Reducing your tobacco use or quitting entirely is an excellent way to support long-term heart health, enhance your overall well-being, and protect the health of those around you.
Regular health check-ups are important for monitoring heart health and catching potential issues early so that preventive measures can be taken.
Blood pressure and cholesterol level monitoring are important parts of regular health check-ups. These assessments provide valuable insights into your cardiovascular health and help identify potential risks early. Even if these parameters fall within normal limits, tracking trends over time can reveal subtle changes in your health, enabling early intervention to prevent potential issues like high blood pressure, heart disease, or other related conditions. Regular monitoring helps identify patterns and supports proactive health management.
Proactive health measures can include scans such as magnetic resonance imaging (MRI) and computed tomography (CT), which can help monitor heart health. These scans are especially important for individuals at higher risk of heart problems, such as those with diabetes, smokers, people with high levels of "bad" cholesterol, individuals with a family history of heart disease, men over 45, and postmenopausal women.
Maintaining heart health requires consistent, daily habits that support both immediate well-being and long-term cardiovascular health. Simple lifestyle changes such as eating a balanced diet, staying active, managing stress, avoiding harmful substances, and staying vigilant through regular health check-ups can have a profound impact on reducing the risk of heart disease. By incorporating these habits into our routines, we empower ourselves to lead healthier, more fulfilling lives while protecting our most vital organs. Introducing changes individually and slowly can give you the best chance of maintaining a new health plan.
At Ezra, our Full Body Plus scans include a coronary calcium score add-on to help you stay proactive about your heart health. Book your scan today.
