Five Lifestyle Adjustments for a Healthy Heart

A lot of folks are unsure about taking care of their heart. Some think you need to do really tough exercises like training for marathons or only eat super strict vegan, low-fat foods, but that’s not true.

Glenn Burgess

There are lots of good reasons to look after your heart. One of the most important is that heart diseases like heart attacks, heart failure, and strokes are the top cause of death each year, more than anything else.

But many folks aren’t sure how to take care of their heart. They might think you have to do really tough exercises like training for marathons or eat only super strict vegan, low-fat foods.

But you don’t have to go to extremes. Making small, everyday changes is the best way to keep your heart in good shape. Here are five simple lifestyle changes to keep your heart healthy.

Start Your Own Victory Garden

Almost anyone, including older adults and city apartment dwellers, can experience the pleasure of nurturing plants. Vegetables like tomatoes and green beans can thrive in containers, and there are specialised gardening tools and techniques that cater to individuals with mobility challenges.

How can this hobby contribute to maintaining heart health? Take a look at these potential advantages:

Savor Fresh, Organic Foods:
Good nutrition plays a vital role in preserving heart health. By cultivating and consuming fresh, organic produce from your garden, such as the vegetables you grow, you can benefit from fiber that helps reduce cholesterol levels and a wide array of nutrients that promote cardiovascular well-being.
Stay Active:
Gardening serves as an excellent form of exercise suitable for everyone. Whether you have your own backyard garden or participate in a community garden, you engage in outdoor physical activity that elevates your heart rate through mild exercise that doesn’t feel like a chore. If mobility is a concern, you can make adjustments using stools, rakes, and various tools to accommodate your needs.
Relieve Stress:
Stress is a significant factor in heart disease. Gardening is among the most calming activities, thanks to its rhythmic routines like ensuring your garden receives adequate water, weeding, and tending to the soil. This soothing process can help reduce stress levels, benefiting your heart health in the process.
Embrace the Great Outdoors:
Research indicates that spending time outdoors engages all five of your senses and can significantly lower stress levels. Activities in natural settings, such as forest bathing, have demonstrated the ability to reduce blood pressure. Even gardening itself gets you out in the fresh air, contributing to a heart-healthy lifestyle.

Reevaluate Your Commute Choices

Does sitting in traffic make your heart race due to the skyrocketing stress levels? Are there alternative commuting options that could enhance your cardiovascular well-being?

Consider this: Public transportation may take a bit longer, but it offers semi-quiet time, especially if you use headphones, to unwind, read, or engage in puzzles on your phone.

E-bikes are more affordable than ever and provide an enjoyable ride, increasing your daily exercise without breaking a sweat during your office commute. If feasible for your schedule, walking is an excellent choice as well.

Enhance Your Cake Baking Skills

Balancing Omega Fatty Acids for a Healthy Heart

To maintain optimal heart health, it’s essential to include both omega-3 and omega-6 fatty acids in your diet. However, a common issue in English diets is the imbalance between these two types. While the ideal ratio should be around 4:1 (omega-6 to omega-3), many people consume ratios ranging from 10:1 to 30:1.

Omega-3s play a crucial role in cardiovascular well-being. They can help lower triglyceride levels, a type of fat that can clog arteries, slow down the accumulation of plaque, and reduce the risk of arrhythmias.

Omega-6s are commonly found in vegetable oils, such as safflower, sunflower, and canola, which are often used in many processed foods and snacks. So, how can you reduce your intake of omega-6s and increase your omega-3 consumption?

When you’re baking, consider substituting each ⅓ cup of vegetable oil with a full cup of ground flaxseeds. Flaxseeds have a higher proportion of omega-3s in a 4:1 ratio, helping you achieve a more balanced omega-6 to omega-3 intake. This simple switch can contribute to better heart health.

Harness the Power of Technology for Your Benefit

Today, a plethora of apps are right at your fingertips, ready to assist you in maintaining your heart health. Apps like Flare Down, Wave, and Sprout are designed to help you monitor chronic disease symptoms, enabling you to spot patterns and manage your conditions more effectively before they worsen.

Furthermore, monitoring heart rate variability, which measures the time intervals between heartbeats, can reveal the impact of stress on your heart throughout the day. There’s an abundance of apps available for modern fitness watches that not only track this data but also provide recommendations for activities to improve your heart health.

There are now products available that can provide an in-home EKG with a simple touch of your fingertips to a pad. For instance, Kardia, created by AliveCor and priced at around £100, can track six different aspects of your heart health from the comfort of your home.

For personalised advice on how to track your heart health, it’s best to consult with your healthcare professional. While we aim to provide useful resources and alternatives to mitigate the potential side effects of medications, we do not provide medical advice and should not replace the recommendations of your healthcare provider.

Relax and Unwind with Evening Stretches and Deep Breathing

Stress is widespread in English society and can have an impact on your heart health. Maintaining a daily yoga and meditation regimen, or setting aside time for breathing exercises, can be highly effective in managing stress. However, many individuals believe they lack the time for such practices.

The solution lies in incorporating your routine into your bedtime ritual. Engaging in a few gentle stretches followed by a guided meditation or yoga session right in your bed can not only help you drift off into a peaceful sleep but also support your heart’s recovery and reduce overall stress levels.

You don’t need to commit to a rigorous training regimen to preserve your heart health. The lifestyle adjustments discussed above are more than sufficient. Select one or more to integrate into your daily life.

When you visit your healthcare provider for your next checkup, you’ll be grateful to yourself for making these changes.