At Total Point, we can provide the tools you need to improve your heart health, from education to regular checkups to emergency care. That’s why we share important information like how you can keep your heart healthy by making a few smart daily choices. Here are three key steps anyone can take—at any stage in life—to improve their cardiovascular health.
Step 1: Indulge in Heart-Healthy Foods
Examine your food choices and be real with yourself, but do it from a neutral zone, not a place of judgment. Honesty will help you get a complete idea of where you can add or eliminate certain foods in order to improve your heart health.
For example, do you already eat a lot of legumes and fruits? Fantastic! But are you slacking in your vegetable or healthy fats intake? Easy to change! Just make note to add those things into your regular food choices. As for things to avoid, you probably already know the basics: cut back on trans fats, sodium, added sugars, and refined carbohydrates.
Here are a few diets rich in foods that are good for heart health.
Whole-Foods Plant-Based Diet
A whole-foods plant-based diet (WFPB) can be good for your heart. Meals are centered on unprocessed fruits, vegetables, nuts, seeds, and whole grains—with zero processed foods. Healthy plant-based diets are associated with lower risk of heart disease. In fact, a recent study found positive cardiovascular changes in participants who followed plant-based meal plans.
Mediterranean Diet
The focus here is on fresh and wholesome foods. Think colorful vegetables, savory olive oil, lean proteins like fish and poultry, and occasional indulgences like red wine and dark chocolate. With its emphasis on healthy fats and fiber, this diet not only promotes heart health but also offers a delicious way to indulge.
Flexitarian Diet
Alright, so picture this: the Flexitarian is like your cool, laid-back friend who loves veggies, but doesn’t say no to a salmon filet or poke bowl. Most of your meals would be plant-based with lots of vegetables, fruits, whole grains, and legumes (chickpeas, beans, lentils, peanuts) but with the flexibility to enjoy lean meats or fish.
Note: If you want to start a new diet or food plan for the sake of your cardiovascular health, always discuss your plans with a medical professional. Remember—certain diets aren’t appropriate for everyone, and anyone who is pregnant should always consult a physician before dieting.
Step 2: Exercise in a Way You Enjoy
It’s important to exercise in a way you think is fun, or that challenges you and makes you want to keep going. Whether you’re into pickleball, weight-lifting, or yoga, enjoying your exercise will increase your likelihood of sticking with it long-term. Plus, enjoying your workout routine can enhance your mood and reduce stress.
Here are three great options for heart-healthy exercise:
1. Balance and Stability Exercises
These activities (like tai chi or specific balance exercises) help improve coordination and prevent falls, which is important for overall physical health as you age.
2. Flexibility and Stretching
Stretching routines and exercises like yoga help you maintain flexibility. They also have a much lower risk of injury than other forms of exercise, so they’re safe for people of all ages and abilities.
Yoga is all about deep breathing and relaxation, which can lower your blood pressure and reduce strain on your heart. Plus, it’s easy to personalize—there’s always a pose and pace that’s perfect for you. Yoga has as many varieties as the people who practice it. So hit your mat and treat yourself to a workout that’s as good for your soul as it is for your heart.
3. Interval Training or Strength Training
Interval training means alternating between bursts of high-intensity activity (like sprinting or cycling at a fast pace) and periods of lower-intensity recovery. It helps strengthen the heart muscle, lower blood pressure, and enhance overall cardiovascular fitness in a shorter amount of time compared to steady-state exercise.
Strength training is resistance training, such as lifting weights or using your own body weight to increase muscle mass. Even without cardio, strength training can still benefit your heart. Because it improves muscle mass and metabolism, it also helps with maintaining healthy blood sugar levels and reduces the risk of heart disease.
Step 3: Find a Way to Get Better Sleep
Because adequate sleep helps regulate blood pressure and reduces the production of stress hormones, getting a solid night’s rest also supports heart health. It promotes a balanced metabolism and supports healthy weight management, reducing the risk of conditions that can strain the heart, like obesity and diabetes.
Establish a Consistent Sleep Schedule
The best way to do this is to maintain regular bedtime hours every day to synchronize a natural rhythm for your body. Yes, even on the weekends! Set an alarm that reminds you it’s time to get ready for bed.
Create a Relaxing Bedtime Ritual
This part is up to what makes your heart smile. Reading, journaling, chatting with a friend or spouse, stretching, or massage can put you into a calm mood for sleep. Do you love hot showers or herbal tea? Make them part of your nightly routine. This will help cue your mind in to the fact that it’s time to sleep.
Optimize Your Sleep Environment
Remove as many electronics as you possibly can from your bedroom. Turn off the screens (including your phone) an hour before you plan on falling asleep. Blue light keeps you up at night and disrupts your sleep pattern—it may even bring you stress. Ensure your bedroom promotes tranquility with a soothing environment and quiet, dimly lit ambiance.
If You Ever Have Heart Attack Symptoms, Get to the Nearest ER
As medical care providers, at Total Point ER we want you to enjoy a complete picture of health. But in times when emergency treatment is necessary, we’re here for the residents of Spring, Texas, when they need us.
Our facilities provide 24/7 emergency care, including cardiovascular treatment. If you ever experience symptoms of a heart attack, call or visit our facilities immediately. We’re here to ensure your well-being and provide the care you need.
Photo by Rafael AS Martins from Unsplash on 7.2.2024 | used under the creative commons license