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Heart health is a growing concern, with heart disease being the number one cause of death worldwide. The good news is that there are many ways to strengthen your heart muscle and prevent heart disease. Exercise is key, with aerobic exercise and resistance training being the most important for heart health. A good diet is also vital, as is controlling your blood pressure and cholesterol. Managing your stress levels is another way to keep your heart happy and healthy.
| Characteristics | Values |
|---|---|
| Physical activity | Lowers blood pressure and triglycerides, raises HDL cholesterol levels, maintains a healthy weight, helps manage blood sugar and insulin levels, lowers the risk of type 2 diabetes, and reduces the risk of heart attack |
| Diet | Low sodium intake, nutrient-rich foods like salmon and avocado, and a reduced-calorie diet |
| Resistance training | Helps reduce fat and create leaner muscle mass, burn calories, and improve the metabolic rate |
| Flexibility and balance exercises | Help maintain stability and prevent falls |
| Stress management | Reducing stress can help lower blood pressure and heart rate |
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What You'll Learn
Regular aerobic activity
Aerobic exercise, also known as "cardio", gets your heart rate up and improves cardiorespiratory fitness. During moderate-intensity aerobic exercise, your heart will beat faster, and you'll breathe harder than normal, but you'll still be able to talk. Vigorous-intensity activities will push your body a bit further, requiring a higher amount of effort, and you'll probably get warm and begin to sweat. You won't be able to talk much without getting out of breath. Knowing your target heart rate can help you track the intensity of your activities.
Examples of moderate-intensity aerobic activities include brisk walking, cycling, swimming, and jumping rope. High-intensity activities include Zumba classes, and HIIT workouts, which involve exercising as hard as you can for a short period, resting, and then repeating.
You can also include longer activities, such as a long bike ride, of at least one hour, into your weekly routine. It's important to vary the types and intensity of exercise you do on different days to work different muscles and lower the risk of overuse injuries.
Both aerobic exercise and resistance training burn calories and help improve your baseline metabolic rate. The more muscle mass you develop, the more calories you burn. Research shows that a combination of aerobic exercise and resistance work may help raise HDL ("good") cholesterol and lower LDL ("bad") cholesterol.
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Resistance training
Exercise plays a key role in heart health, and resistance training is one of the four types of exercise, along with endurance, balance, and flexibility. According to Johns Hopkins exercise physiologist Kerry J. Stewart, Ed.D., resistance training has a more specific effect on body composition. For people carrying a lot of body fat, especially around the belly—a risk factor for heart disease—it can help reduce fat and build lean muscle mass.
Research shows that a combination of aerobic exercise and resistance training may help raise HDL ("good") cholesterol and lower LDL ("bad") cholesterol. Resistance training can also help lower blood pressure and improve your baseline metabolic rate. The more muscle mass you develop, the more calories you burn, even when your body is at rest.
The American Heart Association recommends strength training at least twice a week. It is important to note that all four types of exercises do not need to be done every day, but including a variety of exercises helps keep the body fit and healthy and makes physical activity more interesting.
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A healthy diet
Vegetables
Eat plenty of vegetables, especially leafy greens such as spinach, kale, collard greens, bok choy, lettuce, arugula, and mustard greens. These vegetables are packed with vitamins, minerals, antioxidants, and dietary nitrates, which have been shown to reduce blood pressure and improve blood vessel function. Other heart-healthy vegetables include broccoli and carrots.
Fruits
Include a variety of fruits in your diet, such as strawberries, blueberries, blackberries, raspberries, apples, bananas, oranges, pears, grapes, and prunes. These fruits are rich in antioxidants and nutrients that protect against oxidative stress and reduce the risk of heart disease. Avoid canned fruits in heavy syrup and those with high fructose corn syrup.
Whole Grains
Choose whole grains such as plain oatmeal, brown rice, whole-grain bread, bagels, English muffins, and tortillas instead of refined grains. Whole grains are a rich source of fiber, which helps maintain healthy cholesterol levels and lowers the risk of heart disease.
Healthy Proteins
Opt for plant-based proteins such as legumes, nuts, and fish. Legumes, including beans, soybeans (edamame and tofu), lentils, chickpeas, and split peas, are high in fiber, protein, and antioxidants, which promote heart health and reduce cholesterol. Nuts are also an excellent source of fiber, polyunsaturated fats, and protein. Fatty fish like salmon, mackerel, sardines, and tuna are rich in omega-3 fatty acids, which have been linked to a reduced risk of heart disease and improved heart health.
Dairy
Include low-fat or nonfat dairy products in your diet. These help control your blood pressure and boost your calcium intake while minimizing fat consumption. Examples include milk, cheese, and yogurt.
Healthy Fats
Avocados, fatty fish, nuts, seeds, and oils are excellent sources of healthy fats. These foods contain monounsaturated and polyunsaturated fats, which are beneficial for heart health. Olive oil, in particular, is a healthy alternative to saturated fats like butter and can help lower cholesterol levels.
Limit Sodium, Added Sugars, and Alcohol
Reduce your intake of sodium (salt), as there is a direct link between high salt consumption and increased blood pressure. Added sugars can increase the risk of type 2 diabetes, coronary heart disease, and weight gain, so they should also be limited. While moderate alcohol consumption (1-2 drinks daily) may be associated with a lower risk of heart disease, excessive drinking can have the opposite effect, increasing blood pressure and contributing to heart failure.
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Managing stress
Stress can wreak havoc on your health, including your heart health. Negative psychological and mental health are associated with an increased risk of heart disease and stroke. Managing stress is, therefore, good for your health and well-being.
Identify Stressors
The first step to managing stress is to identify the sources of stress in your life. What is stressful for one person may not be for another. Once you have identified your stressors, you can look for ways to reduce or manage them.
Exercise
Exercise is a great way to manage stress. Every time you are physically active, your brain releases mood-boosting chemicals called endorphins. These endorphins help you destress and also protect against heart disease by lowering your blood pressure, strengthening your heart muscle, and helping you maintain a healthy weight. Aerobic exercises, in particular, improve circulation, resulting in lowered blood pressure and heart rate. Resistance training, on the other hand, helps reduce fat and create leaner muscle mass.
Meditation and Relaxation
Meditation and prayer have been shown to reduce blood pressure and other risks for heart disease. They can also help you focus on what’s important to you and manage stress more effectively. Deep breathing and relaxation exercises are good for your body and your mind. They bring more oxygen into your body and decrease the levels of cortisol, the stress hormone, in your body. Yoga and tai chi are also great ways to relax the mind and body.
Social Connections
Spending time with friends and family can help you manage stress. Studies have shown that spending time with friends and children helps release the natural stress-relieving chemical oxytocin. People with a strong social network tend to live longer and recover better after health crises, such as a heart attack. Hugging has also been found to reduce blood pressure and cortisol levels.
Music and Hobbies
Music can help you relax, and some types of music can help lower your blood pressure, heart rate, and cortisol level. The sounds of nature may also have a calming effect. Simple things, like listening to music or spending time on a favorite hobby, can give you a much-needed break from the stressors in your life.
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Flexibility exercises
While flexibility exercises do not directly contribute to heart health, they are important for building a good foundation for performing aerobic and strength exercises more effectively. They are also beneficial for musculoskeletal health, which enables you to stay flexible and free from joint pain, cramping, and other muscular issues.
Yoga, pilates, and tai chi are examples of exercises that improve flexibility and balance without requiring large blocks of time. It is recommended to do balance and flexibility exercises 2 to 3 days a week, easing into a position where you feel a "comfortable tightness" without pain. Hold muscle stretches for at least 30 seconds, ensuring you are not holding your breath.
For those who have had heart surgery, it is important to keep your elbows by your side when lifting any weight to reduce strain on your chest, and avoid lifting anything heavier than a half-full kettle in the first few weeks. Additionally, if you have an ICD fitted, refrain from lifting your arm above shoulder height on the side of the fitting for six weeks afterward.
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Frequently asked questions
Some ways to strengthen the heart muscle include:
- Aerobic exercise, such as walking, cycling, or swimming.
- Resistance training, such as working out with free weights or resistance bands.
- Strength training.
- Maintaining a healthy diet, including nutrient-rich foods such as salmon and avocado.
Aerobic exercise improves circulation, which results in lowered blood pressure and heart rate. The more muscle mass you develop through exercise, the more calories you burn. Exercise also helps improve your baseline metabolic rate.
It is recommended to start with low-intensity or moderate-intensity aerobic activities, such as walking or swimming. Start slowly and make your workouts longer and more difficult over time. It is also advised to add light resistance exercises and avoid heavy strength training.
A healthy diet that includes nutrient-rich foods such as salmon and avocado can help improve heart health.
