Small Lifestyle Changes for Improved Heart Health

Updated on June 25, 2020
Small Lifestyle Changes for Improved Heart Health

Heart disease is the leading cause of death in the United States among both men and women of all ages. Heart disease is particularly concerning for adults between the ages of 55 and 75, and you should therefore treat your heart health with the utmost importance. If you find your heart isn’t as strong or as healthy as it used to be, your first step should be to consult your doctor. They’ll be able to provide you with more specific medical counsel as it relates to your individual situation. In addition to the advice of your doctor, you can incorporate several smaller lifestyle changes for improving heart health into your daily life.

Daily exercise

One of the simplest lifestyle changes for improved heart health is to incorporate daily exercise into your regular routine. Increasing your heart rate through regular exercise, even by just 30 minutes a day, can significantly improve your cardiovascular health. This regular exercise doesn’t need to be extremely intense. Going for a leisurely walk, swimming, or even dancing can increase your heart rate and improve your heart health. Many exercises improve heart health, so no matter where your physical abilities lie, you’ll be able to find some form of fitness to suit your individual needs.

Adjusted diet

Diet and exercise go hand in hand to create a healthy, balanced lifestyle. As such, one of the best things you can do to improve your heart health is to adjust your diet and incorporate healthier options into the mix. Heart-healthy foods typically include items low in fats and calories but high in fiber and antioxidants. Natural foods such as fresh fruits, veggies, and nuts are all recommended to decrease the risk of heart disease. Certain types of fish are also recommended for people with a history of heart disease. Fish as well as walnuts and flax seeds have high quantities of omega-3 fatty acids, which can reduce inflammation and prevent blood clots.

Avoidance of stressful scenarios

Stress can also influence heart health, though recognizing and avoiding it is often difficult. Stress and anxiety put extra strain on the heart, which increases the risk of heart disease or cardiac arrest. Removing yourself from stressful situations and adopting calming self-care behaviors can reduce the rate of stroke, heart attack, and other conditions related to heart disease. Hobbies such as yoga and meditation are highly recommended, as they allow the user to calm their breathing and reduce stress levels while raising heart rate and producing endorphins.

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