Keeping your heart healthy is key to overall well-being, and nutrition and exercise play crucial roles in maintaining heart function. Let’s dive into this month’s tips on how to nourish your heart and get moving!
Eat More Fiber
Fiber-rich foods are beneficial for your heart because they help reduce cholesterol levels and keep blood sugar stable. Great sources include:
Whole grains (like oats, quinoa, and brown rice)
Fruits (apples, pears, and berries)
Vegetables (broccoli, carrots, and leafy greens)
Legumes (beans, lentils, chickpeas)
Omega-3 Fatty Acids
These healthy fats are known to reduce inflammation and support overall heart health. Aim to include:
Fatty fish (salmon, mackerel, and sardines)
Walnuts and flaxseeds
Chia seeds and hemp seeds
Limit Processed Foods & Salt
Too much sodium in processed food can lead to high blood pressure and other heart risks. Opt for whole, unprocessed foods when possible, cooking is so much better for you than eating at most restaurants!
Aerobic Exercise: Boost Your Heart Rate
I'm noticing a trend of people doing strength training but not getting their heart rate going. Getting your heart pumping with regular aerobic exercise is one of the best ways to keep it strong. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. Some options include:
Brisk walking
Running or jogging
Cycling
Swimming
Dancing
Strength Training: Build Muscle & Burn Fat
Strength training helps improve heart function by reducing body fat and boosting metabolism. Try to incorporate strength exercises 2-3 times a week with movements like:
Squats
Lunges
Push-ups
Weight lifting or resistance bands
Stay Active Throughout the Day
Don’t forget that small movements add up! Take the stairs, stand up regularly, or go for a walk after meals to keep your blood circulating and your heart in top condition.
Lifestyle Tips to Support Heart Health
Chronic stress can contribute to heart disease. Consider these stress-busting activities:
Meditation or mindfulness
Yoga or Tai Chi
Breathing exercises
Spending time with loved ones
Sleep Well - Quality sleep is vital for heart health. Aim for 7-9 hours each night to allow your heart and body to rest and recover.
Stay Hydrated - Drinking plenty of water is essential for your heart’s circulation and overall function. Aim for at least 8 glasses (64 oz) of water daily, and more if you’re active or in hot climates.
Heart Health is a Lifelong Journey! It’s essential to nourish your body with good food, exercise, and a healthy mindset. Small changes over time can lead to big improvements in your heart health!
As always, please reach out if you want to chat further about heart health treatments or long term prevention. In the meantime, I'm going to pretend that Toronto weather is balmy like the beach below!
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