Fact Checked

Heart Healthy Lifestyle: Benefits and How to Guide

Heart Healthy Lifestyle

Heart Healthy Lifestyle - (Image Credit: Shutterstock); Author picture - (Image Credit: Author)

The way we feel and how we can manage our day-to-day tasks starts with our health.

By having a consistent intake of healthy foods, regular physical activity, and improving our lifestyle, we are better able to perform at our best.

The heart is a very important organ that serves many functions. A heart healthy lifestyle will nurture the body physically, mentally, and allow for optimal performance!

Function of the Heart

The heart is part of the cardiovascular system. Its main role is to pump blood throughout the body to provide oxygen and nutrients to tissues.

When the heart is unable to pump adequately due to diseases such as heart failure, tissues will be malnourished causing a domino effect of various health conditions.

Heart failure is when the heart has difficulty pumping blood adequately to all parts of the body.

There are several causes such as obesity, a diet high in sodium, and a sedentary lifestyle.

Eating foods with a high fat content raises cholesterol levels in the bloodstream which can attach to the sides of the veins and capillaries.

This can cause a buildup on the walls of the blood vessels over time and will leave less room for blood flow.

When a large amount of sodium is ingested regularly, fluid is pulled into the blood vessels to decrease the concentration of salt.

This is an attempt to reach equilibrium causing the heart to have a larger amount of fluid to pump.

Ultimately, poor lifestyle choices can cause the heart to no longer be able to function properly which will result in parts of the body, such as the legs, being depleted of needed nutrients. This can lead to tissue death, difficulty breathing, and swelling in the extremities.

Benefits of a Heart Healthy Lifestyle

Benefits of a Heart Healthy Lifestyle

1. Weight loss

When following a heart healthy diet, we are taking in less foods that have harmful fats, such as fried and greasy foods.

Therefore, the food has less cholesterol, is healthier, and assists in decreasing body fat. By incorporating exercise, which is recommended to strengthen the heart, body fat will be burned while building muscle mass.

Also, by eating foods that have a low sodium content, we will have less water weight and decreased swelling in the extremities.

2. Disease prevention

Choosing foods that are good for the heart and staying active can prevent many types of diseases. These include inflammatory diseases, diabetes, and respiratory illnesses.

  • Inflammation is decreased when there is less intake of sodium, and the body does not have to compensate for a poor diet.
  • Issues with the heart can trigger diabetes which will cause the body to not be able to properly use insulin. Insulin pushes sugar into the cells to be used for energy. When insulin doesn’t function properly an increased amount of sugar is left in the bloodstream causing damage to depleted cells.
  • Respiratory illness is caused by heart failure when the heart is unable to pump properly, and the blood backs up into the lungs. This can cause cough, shortness of breath, and trouble sleeping.

3. Emotional wellbeing

Good diet choices and exercise assist with preventing mental illness resulting in an overall better mood.

Depression and anxiety can be the result of poor food choices and lack of physical activity. By eating foods that provide adequate nutrients to the brain and staying active, the risk of emotional stress will be decreased, improving quality of life.

improving quality of life

How to Guide on Living a Heart Healthy Lifestyle

1. Exercise Plan

Incorporating different forms of exercise is very important for heart health and maintaining a lifestyle that promotes wellness. The recommended amount of physical activity per week is 150 minutes.

Strength train to build muscle and improve metabolism.

  • Weightlifting
  • Pilates

Cardio increases endurance and heart strength.

  • Running
  • Cycling

Stretching assists with the recovery of the muscles.

  • Yoga

2. Heart Healthy Diet

A diet that is good for the heart consists of fiber rich foods such as fruits and vegetables. They help clean the body of toxins and provide much needed vitamins.

Healthy fats, such as avocados and olive oil, help to increase healthy cholesterol which will assist in decreasing unhealthy cholesterol that is responsible for heart disease.

Replace bread products made from white flowers with natural oats and grains to increase energy levels.

Replace coffee products and sodas with natural juices and water. Large amounts of caffeine can cause the heart to beat abnormally at a faster rate causing shortness of breath and chest pain.

3. Meal Prep Ideas

Meal Prep Ideas

Grilled lemon pepper chicken with avocado: This meal is easy and can be served for lunch or dinner!

  • Flavor chicken breasts with lemon pepper seasoning on both sides.
  • Cook on the stove top using medium heat for about 15 minutes or until thoroughly cooked.
  • Cut up 2 avocados to serve with chicken and add natural lemon juice for extra flavor!

Strawberry salad: This salad is packed with delicious flavor the whole family can enjoy!

  • Use dark green salad mix. Greener is better.
  • Cut up strawberries and almonds.
  • Add strawberries, almonds, small amount of blue cheese crumbles, and blueberries to the salad mix.
  • Use strawberry vinaigrette dressing or other vinaigrette dressing of choice.

Conclusion

When you take care of your heart you are caring for every aspect of yourself. The heart is providing adequate nutrition to all the tissues and organs so you can feel your best.

Making conscious choices to improve heart health is good for physical and emotional wellbeing.

Health concerns can be avoided by staying away from foods that can cause damage to the cardiovascular system and follow a heart healthy lifestyle!
Disclaimer: This article is intended for informational purposes only. The content on our website is not a substitute for professional medical advice, diagnosis, treatment, or therapy. You should NEVER disregard professional medical advice or delay seeking treatment due to something you have read on our website and we will not be held responsible for any adverse health condition or injury that occurs as a result of doing so.
Author
Twitter instagram

Ashley Marie Perez

Registered Nurse

Ashley Perez has her master’s degree in nursing and has been working in healthcare for 15 years. Her work ha...

View More

0 Reviews for Heart Healthy Lifestyle: Benefits and How to Guide

Heart Healthy Lifestyle: Benefits and How to Guide
Heart Healthy Lifestyle: Benefits and How to Guide Reviewer Rating
3 / 5.0
Heart Healthy Lifestyle: Benefits and How to Guide
Write a Review Please review the Guidelines before posting
X

Hints on how to write a helpful review

A great review should have the following qualities:

  • A helpful review should connect and engage with the readers using personal experience.
  • An excellent review provides the readers with cogent and unbiased information necessary to help them make the best choice.
  • A review must be well-formatted to make reading easier by using multiple paragraphs and avoiding caps.
  • The primary goal of your review must remain to provide accurate and non-salesy information.
  • Above all, let your review be fair and honest.

We have high level of professional editorial section with zero tolerance policy on fake reviews.

To maintain the genuineness of our brand, we ensure all customer reviews submitted to us are verified and confirmed before publishing. Though we might not be a 100% accurate, however, we try our best to ensure being next to best. For a thorough verification of submitted reviews, we spend close to 7 working days before allowing any customer review to be published since we also work on the earliest submissions first.

Leave a Reply

Your email address will not be published. Required fields are marked *

100 characters remaining.

Your Rating:05

Submitting this review means that you agree to our Review Guidelines, confirming that you are a verified customer who has purchased the product and may have used the merchandise or experienced the service, and providing only a real interaction and experience without ulterior motives or has an affiliate or business with the company in any way. By ticking this box and submitting this review, you also accept that submitting fake reviews is a violation of Health Web Magazine Terms of Use and such conduct will not be tolerated.

5000 characters remaining.

Thanks for submitting your comment!

SUBSCRIBE TO HEALTH WEB MAGAZINE

Get the latest in healthy living, nutrition & fitness, mental wellbeing, beauty & skincare, and more, straight to your inbox!

Loading

Your Privacy is important to us

Medical Disclaimer: The content published on our website, Health Web Magazine, is to inform and educate the reader only and not a substitute for professional medical advice from your doctor or other health care provider. If you have a specific health question or concern you must consult with a qualified medical professional and in the case of an emergency, immediately contact your local emergency services. Health Web Magazine and the publisher of this content take NO responsibility for any detrimental health issues or injuries that result from following advice found in articles, reports/overviews, or other content on our website. All visitors to Health Web Magazine, particularly pregnant and nursing women and individuals taking over-the-counter or prescribed medication, must consult with their physician before starting a new supplement or making any changes to their diet or exercise plan.

All trademarks, registered trademarks and service-marks mentioned on this site are the property of their respective owners. © 2021. All Rights Reserved. All opinions expressed on this website are the opinion of and were written by Admark LLC, owners/operators of this website. Disclaimer: The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition. Your use of this website indicates your agreement to these websites published terms of use and all site policies.

X

All Health Web Magazine content is thoroughly reviewed and/or fact-checked by a team of health industry experts to ensure accuracy.

In keeping with our strict quality guidelines, we only cite academic research institutions, established health journals, or peer-reviewed studies in our content. You will be able to find links to these sources by clicking the numbers in parentheses (1, 2, etc.) that appear throughout our content.

At no time do we advise any of our readers to use any of our content as a substitute for a one-on-one consultation with a doctor or healthcare professional.

We invite you to contact us regarding any inaccuracies, information that is out of date or any otherwise questionable content that you find on our sites via our feedback form.