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It’s Wellness Wednesdays! We’ll talk about heart-healthy tips you don’t want to live without. Lifestyle changes can reduce your risk of developing serious heart conditions by more than 90%. That’s true even if you already have high cholesterol or high blood pressure.
If you want to protect your health but you’re still struggling to make major adjustments, you’re not alone. Many studies show that most adults have trouble making that kind of commitment. For example, less than 2% of Americans meet the 7 targets recommended by the American Heart Association.
On the bright side, even following through on one or two new tips can make a dramatic difference. Take a look at these heart healthy practices and find the ones that work for you.
Heart Healthy Diet and Exercise Tips
1. Eat more vegetables. Eating vegetables just three times a week can lower your risk of heart failure by more than 25%. For more progress, aim for at least 5 servings a day.
2. Focus on fiber and omega 3s. Fiber and omega-3 fatty acids help lower blood pressure and the risk of heart disease. Good sources of fiber include fruits, vegetables, and beans. Omega-3s are found mostly in fatty fish.
3. Choose other healthy foods. The American Heart Association recommends eating a variety of nutritious foods from each food group. They also suggest cutting back on sugary drinks and red meat.
4. Manage your weight. Obesity puts more strain on your heart. Watch the scale and talk with your doctor about how to maintain a body mass index under 30.
5. Watch your waist. Abdominal fat is of particular concern. Women are advised to keep their waistline under 35 inches, and under 40 inches for men.
6. Drink responsibly. Excess alcohol can take a toll on your heart and other organs. In general, up to one drink a day is safe for women, and two for men.
7. Work out regularly. The American Heart Association also encourages at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous activity. Train for strength, flexibility, and cardiovascular fitness.
8. Monitor your heart. Heart rate monitors aren’t just for athletes. There are simple devices to tell you how hard your heart is working and whether you’re overdoing it.
Other Heart-Healthy Tips
1. Start young. Heart disease is progressive, so the choices you make early in life can pay off. Give your kids a head start, especially if you have a family history of such conditions.
2. Quit smoking. Smoking increases the risk of heart failure by 86% for men and 109% for women. Give up tobacco, if you haven’t already done so. Avoid secondhand smoke too.
3. Limit TV. Some studies show that watching TV for an hour or less a day can help. Substitute other activities like socializing with friends and family or taking a walk.
4. Sleep well. Sleeping at least 7 hours a night is another essential. To enhance the quality of your slumbers, go to bed and rise on a consistent schedule, darken your bedroom, and block out background noise.
5. Talk with your doctor. Have your cholesterol and blood pressure checked regularly. Your doctor can also help you understand your individual situation. That may include taking medication like a daily aspirin, and monitoring chronic conditions like diabetes.
When you think about how your heart pumps blood and oxygen for you around the clock, you might want to spend a little more time caring for this important organ. Heart disease is the leading cause of death in the United States, but most cases are preventable by eating a nutritious diet, exercising regularly, and avoiding tobacco.
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I really wanted to talk about this topic today because your natural health and wellness is important. You can adopt healthy lifestyle practices that improve your health, your environment, and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of poor health, including chronic disease, so that you can leave a legacy of health to your loved ones.
I use functional medicine and lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, reverse some chronic diseases (if you suffer from them), and can even help you with detoxification. In certain cases, these approaches may even outperform pharmaceutical therapy.
But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Is Dietary Supplementation Right For You?
For some people, vitamin and mineral supplements offer important health benefits. Supplements are designed to fight deficiencies found in our diet and complement the food we eat regularly. Supplements are basically “helping hands” to our daily food.
If you suspect that you aren’t getting the nutrients you need, consider shifting your focus from supplements to eating better.
But it is very important to note that we are not eating the same foods we ate years ago because the soils have been depleted of critical nutrients through current industrial farming practices. And because the soil is not as good as it used to be, the food supply (grown from the depleted soil) is not as good as it used to be. For example, you are not getting the same levels of magnesium as you would have gotten 30 or even 50 years ago.
Second, much of the food has been genetically altered, which can impact the inherent and unique nutritional composition that each food possess. For example, ancient einkorn wheat has less gluten, more protein, more Vitamin A, and more beta carotene, than modern genetically modified wheat.
Third, the toxic load in the environment today is much higher than 100 years ago. We can see this with global warming, toxic landfills, polluted oceans and waterways, etc. Toxicity levels interfere with nutrient assimilation and absorption not just into the foods, but into our bodies as well.
So… if you are unable to eat better, the supplements in my MaxHealth Essentials Bundle may provide the extra boost you need.
These are my favorite Wellness and Immune-Boosting Supplements to use! This MaxHealth Essentials Bundle will ensure you have the intake of the important vitamins, minerals, and antioxidants to decrease inflammation and boost your innate wellness day and night. Taken together, it’s a solid plan for increasing your body’s natural resiliency.
For best results make sure you use the supplements with dietary changes including a whole food plant-based diet, regular exercise (at least 2-3x per week), regular sleep (8 hours per night), and intermittent fasting (at least 1-3x per week).
Weight Monitoring
Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices).
Physical Activity
Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, help you maintain a healthy weight, and is a great way to detox your body!
I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.
Yoga
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Resistance Training
Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Check out some basic dumbbells/free weights that I recommend to everyone.
Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling.
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight. Let me know what you think in the comment section below.
Dr. Nicolle Martin
Dr. Nicolle is double board-certified in Family Medicine and Preventive Medicine. As one of the nation’s most acclaimed primary care and public health physicians, she is a nationally recognized author, speaker, researcher, consultant and media personality. She is the Founder and Chief Medical Advisor of DrNicolleMD.com, where she discusses actionable ideas and real-world strategies to help people take control of their health using integrative therapies and lifestyle change.
Dr. Nicolle also shares her knowledge via her popular social media accounts “Maximize Health” to help people pursue a healthier life. Her motto is simple: Minimize Medications, Maximize Health. With her credentials and warm “bedside manner,” it’s no wonder that the doctor is renowned as “America’s Favorite Family Physician.”
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Last updated on September 30th, 2021 at 04:17 am
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