8 heart healthy lifestyle tips approved by cardiologists

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Living a heart-healthy lifestyle is important — we know this. Yet in the United States, heart disease is the leading cause of death, which means preventing heart disease should be high on everyone’s priority list.

Fortunately, we’ve learned a lot this year from cardiologists, heart health experts, new research, and the American Health Association (AHA) about what you can do to keep your ticker in tip top shape.

Coming up are our top learnings from this year, each of which can help reduce your risk of disease and improve your overall well-being.

On days or weeks when you’re very busy (which, let’s be honest, is most of the time for a lot of us), it can be difficult to get a workout, no matter how hard you have the energy to do it. . The good news is that, according to cardiologists, an easy, breezy 15-minute walk around the block is enough to help support a healthy heart and body as a whole.

The morbidity (illness and disease) and mortality benefits of walking occur regardless of how fast your heart beats per minute while you are doing it. Of course, to increase your cardiovascular fitness and gain even more morbidity and mortality points, you have to increase your heart rate and walk longer distances.

Still, it’s certainly comforting to know that a 15-minute walk alone can have a positive impact on your heart health.

When you have the time and energy to exercise, there are three types of cardiologist-approved fitness that reap the most benefits for your ticker. They include aerobic activities such as swimming, spinning, and running, as well as training for flexibility (that is, how much your muscles can stretch) and mobility (the ability of joints and muscles to stretch). reach their full range of motion).

Plus, strength training is great for heart health as well. In particular, cardiologists recommend incorporating these heart healthy weight training in your routine: squats, lunges, bench press and shoulder press and planks.

By now, you probably know that getting enough sleep each night contributes significantly to overall health, but living a heart healthy lifestyle in particular is also important. Poor sleep can negatively impact cardiovascular health by disrupting your body’s natural recovery and recovery, causing changes in your blood vessels, slowing metabolism, and straining your immune system. One more reason to work on speeding up your sleep in 2022.

Speaking of sleep, a new study published in the European Heart Journal suggests that when you fall asleep also counts. According to the study, the ideal, heart-friendly bedtime is sometimes around 10 o’clock in the evening. The researchers examined more than 10,000 subjects and found that those who fell asleep between 10 p.m. and 10:59 p.m. had the lowest incidence of cardiovascular disease.

Staying properly hydrated is vital for, well, everything: breathing, moving, digesting, being alive. Yet chronic dehydration is common, and new research suggests that there is an association between hydration and heart failure.

While more research is needed to determine if dehydration is a direct cause of heart failure, this research suggests that staying adequately hydrated may have preventative benefits. The National Academy of Sports Medicine (NASM) recommends that men drink 128 oz. of water per day and women consume 96 oz of it – the Centers for Disease Control (CDC) does not offer advice on daily water intake.

While the whole diet contributes to overall heart health, protein in particular plays an important role. The the healthiest proteins for the heart include those derived from plants (think beans, lentils, chickpeas and tofu), according to AHA and cardiologist Alejandro Junger MD, founder and medical director of the Clean Program and best-selling author of To clean ($ 10). They also happen to be the protein sources of choice in the Blue Zones, five regions of the world where people regularly live healthy to at least 100 years. In addition, recent research shows that eating a plant-based dinner significantly reduced the risk of heart disease, compared to a dinner full of refined carbohydrates and meat.

Plus, nuts are also great for heart health thanks to the antioxidants that promote blood circulation. And, wild fish is a great source of omega-3 and omega-6 fatty acids, which are linked to decreased risk of heart disease.

This year the AHA published a formal declaration covering the 10 key dietary characteristics that support heart health. On it, he listed non-tropical liquid vegetable oils, such as those derived from olives or sunflowers, as the most heart-healthy to cook with. Lisa Moskovitz, Dt.t., CDN, CEO of NY Nutrition Group and author of The Core 3 Healthy Eating Plan, said previously Good + good that this is due to tropical oils like coconut or palm oil having higher amounts of saturated fat, which can increase LDL cholesterol and the risk of stroke or heart disease.

While you are traveling, you are almost guaranteed to spend long periods of time sedentary. In addition, traveling can have serious consequences on your body. Tamanna Singh, MD, doctor of clinical cardiology and cardiovascular medicine at the Cleveland Clinic, previously said Good + good that air travel can lead to fatigue, upset stomach and dehydration due to fluctuations in oxygen levels, air pressure and temperature.

With that in mind, getting your body properly supplied while traveling is very important. Cardiologist-approved travel snacks include water and electrolytes, coconut water, fresh fruit, and whole foods high in protein such as yogurt, hard-boiled eggs, or peanut butter.

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