10 Ways to Improve Heart Health and Live a Longer, Healthier Life

The term “heart health” encompasses so much and, to be honest, it can feel overwhelming. Sometimes thoughts of “where do I even begin?”, “I’m so far gone, what’s the point in trying?” or “screw it, I’ll start next week/month/year!” start floating around…sound familiar? Don’t stress it, that’s where our amazing team of caring dietitians can help! Our registered dietitian nutritionists have dedicated their careers to finding the answers for you so that you don’t have to. Take a walk with us as we explore 10 ways to improve heart health during American Heart Month!

Focus on Foods that Support Heart Health

What we put into our body has a major impact on heart health. Including a wide variety of foods daily such as fruits, vegetables, whole grains, lean proteins, and healthy fats is a non-negotiable. Limiting saturated and trans fats, as well as managing salt intake, can also help lower cholesterol and blood pressure levels.

We often hear “heart healthy fats” are good for us and most people will mention “olive oil, almonds and salmon” as some sources, but do you know any other beneficial sources and how much you should get? There are three main types of essential omega-3’s: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). EPA/DHA are mostly found in fish and other seafood items and ALA is often found in plant oils. “Essential” just means that they must be consumed through dietary sources or supplementation to get optimal brain development and function.

For a healthy adult, the National Institute of Health recommends aiming for 1.1 g omega 3’s for females and 1.6 g for males per day (1,3). You can reach that amount by eating two servings (1 serving = ~ 4 oz) of fatty fish per week (1). If you have high blood pressure, studies have shown that consuming 2-3 g of both DHA/EPA daily will reduce systolic blood pressure (top number) and diastolic blood pressure (bottom number) by 2 mmHg on average compared to those who did not consume it (2). Other studies have shown that ~2 g of omega 3’s can improve clinical depression (3). Salmon (3 oz =1.9 g), Mackerel (3 oz =1 g) and sardines (1 can drained = 1.2 g) are good sources of DHA/EPA. Some foods that aren’t as high but still provide between 0.1-0.5 g/serving of omega 3’s include: kidney beans (½ cup = 0.1 g), cod (3 oz = 0.14 g), shrimp (3 oz = 0.24 g), edamame (½ cup = 0.28 g), and rainbow trout (3 oz = 0.84 g). Flaxseeds (1 Tbsp = 2.4 g), chia seeds (1 oz = 5 g), and walnuts (1 oz = 2.6 g) are among some of the highest sources for ALA.

Now that we feel more comfortable about understanding sources of omega 3’s and how much to get, I challenge you to choose from one of the sources listed above of DHA/EPA/ALA and try to incorporate that into your next grocery shopping list or meal prep in the coming weeks! You won’t regret it!

Regular Exercise

Bill Phillips once said, “Exercise is one of the most potent and underutilized antidepressants of all time.” Not only is moving your body a stress reliever, but it’s crucial for heart health. The American Heart Association (AHA) recommends that we aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week (5). That breaks down to at least 30 minutes 5 times weekly of moderate exercise.

Let’s say you’re moving maybe 1-2 times per week right now. Could you challenge yourself to add 5 minutes to your current movement routine daily? Maybe 10 minutes? These small changes make sustainable habits! Don’t be afraid to start.

The AHA also recommends strength training at least 2-3 days per week. As we age, the need for strong bones and adequate muscles to support an independent lifestyle drastically increases. Weight-bearing exercises or strength training is one of the best activities to increase your bone density in your younger years, and preserve what you have in your later years. Females hit peak bone density by the age of 30 and it slowly declines until menopause. Due to the large shift in hormones during menopause, bone density starts to plummet and the need for adequate nutrition and strength training are of utmost importance (5).

Group classes at a local gym with a friend or accountability partner can drastically increase your likelihood of committing to a new exercise routine. Not a fan of gyms or groups of people? No problem! Utilize online courses for purchase or tap into free sites like YouTube. Simply type in whatever length time you’re willing to commit to and what type of workout you’re looking for and viola! Your next living room fitness session awaits. Give it a try the next time you have a few minutes, maybe start with this as an example; “20 minute strength training workout with weights for beginners”. You don’t have to have super heavy weights to have a successful workout, so don’t be shy with starting out with resistance bands or lighter weights to ease into your new routine.

Fiber

Boy, oh boy…where to begin with fiber? It’s probably one of my favorite topics. Most will say that fiber is the magic aid in staying um… well, regular! Of course it does that, but did you know that it can help lower cholesterol? Not to mention the benefit of blood sugar regulation and overall satiety!

There are two main types of fiber, soluble and insoluble. Soluble fiber dissolves once ingested and forms a gel-like substance that helps with feeling fuller longer and keeping blood sugar more stable after the meal. It also helps with preventing the absorption of cholesterol and is a great way to support heart health. Insoluble fiber is indigestible and aids in bulking stools, promoting regularity. There is no “better” version of fiber and The Dietary Guidelines for Americans suggests that we get 25-38 g of fiber daily for women and men, respectively (6). Meanwhile, the average American consumes 17 g daily. It is proven that adequate fiber intake reduces the risk of not only cardiovascular disease, but type 2 diabetes and some cancers too (7).

So if we assume we are an “average American” when it comes to consumption of fiber and we’re only getting 17 g daily…what can we do to get closer to 25-38 g daily? Adding just 1 cup of raspberries provides 8.5 g of fiber and would takes us from 17 g to 25.5 g fiber daily! Lentils and chickpeas both boast around 13 g of fiber per cup. Broccoli (2.4 g/cup), Brussels sprouts (3.3 g/cup), kale (4.1 g/cup), and edamame (5.2 g/cup) are among some of the richer vegetable sources of fiber too (6). Chia seeds (9.6 g/oz) not only provide fiber but also bring a considerable amount of omega-3’s to the table. This is the coolest part of nutrition, finding foods that support more than just one nutrition goal at a time!

A fiber-focused meal or snack 1-2 times daily is all it takes to get most people into an adequate fiber range. Sound doable? Here are a few examples: 1 cup oatmeal + ½ cup raspberries + 1 Tbsp chia seeds or adding ½ cup lentils or kidney beans + 1 cup broccoli to dinner, or one medium pear should do the trick. If you’re feeling like this feels overwhelming…let us help you!

Limit Alcohol Consumption

The Dietary Guidelines for Americans suggest limiting alcohol intake to moderate levels – one drink per day for women and up to two drinks per day for men (6) Intake above 1-2 drinks per day is associated with increased risk of hypertension and cardiovascular disease (8).

Many individuals tend to have alcohol as a component of their social life. I want to be realistic with my clients. Instead of saying “no alcohol” all together, it may be easier to find some fun ways to navigate excessive consumption. Here are some tips to help moderate your intake:

Make a white wine spritzer with a friend: Place strawberries and blackberries in ice cube trays and then fill with water to freeze (~12 hours). 1.5 cups chilled white wine + ½ cup sparkling water divided into two glasses and topped with lemon slice and mint for garnish! Spritzers contain less alcohol per ounce and is a fun twist for girls night!
Create a non-alcoholic Old Fashioned: start with 2 oz NA whiskey or bourbon alternative + 1-2 dashes of Angostura or NA aromatic bitters + ¼ oz simple syrup. Garnish with orange slice and/or cherry (10).
Drink one glass of water for every alcoholic beverage consumed.
Use sparkling water as the base for any clear liquor is an easy way to create a cocktail that is less alcohol per ounce but still serves its purpose as the go-to “social lubricator”! Be sure to dress it up with your favorite fruit or garnish and have fun with it.

Know Your Genes

As often as you’ve heard one of your family members talk about “so and so” as a relative who died of a stroke or heart disease or hypertension, it can be beneficial to start taking notes and better understand your genetics. There are a number of things you can do to support your lifestyle and change your environment, but genetics is something you can’t do much about. Instead of that being a negative, embrace the idea that knowledge is power as you come up with a care plan involving food and exercise. Next time you’re around a family member who remembers a good bit of family history, don’t be afraid to start taking notes and understand the story that your genes tell.

Manage Stress

Did you know you can increase inflammation and stress in your body by not feeding it enough? Being in a state of deprivation can cause the body to stay in a “fight or flight” mode which is just adding unnecessary stress. This leads to chronic stress which can have a major impact on heart health.

Try incorporating stress-reducing activities into your routine, such as meditation, deep breathing exercises, yoga or walking. Try a power snack that consists of all three of macronutrients: carbohydrates, fats and protein (e.g. greek yogurt cup + protein granola and chia seeds). Working with a therapist regularly or a dietitian for help with an anti-inflammatory food plan that can help with stress reduction.

Adequate Sleep

Quality sleep is essential for overall health, including heart health. The AHA suggests getting 7-9 hours of uninterrupted sleep each night (10). If you are struggling with hormone imbalances, have children or just lead a hectic life in general, these recommendations can be difficult to achieve. We understand the reality of juggling it all. However, the root of wellness is restoration, and sleep is the restorative piece that we tend to disregard. Adjusting your nighttime routine by just 15-30 minutes earlier nightly can have a profound effect on your body’s ability to feel more rested upon waking! Enlisting the help of sleep apps or silencing notifications or enabling ”sleep” mode on your phone can help set healthy sleep boundaries.

Regular Health Check-ups

Regular health check-ups can help identify and manage risk factors for heart disease, such as high blood pressure and cholesterol levels. The “silent killers” (blood pressure and cholesterol) are discovered earlier and are better managed when individuals regularly get preventative check ups (at least once a year). Work closely with your healthcare provider to monitor and address these concerns as they arise.

You are the biggest advocate for your health! This is your sign to ask for a second opinion or ask around for word-of-mouth recommendations for a health care provider that truly listens to you and makes you feel heard.

Stay Hydrated

We hear it time and time again, “drink more water”, but for some this might feel difficult. Those living in colder climates or less humid environments may have an even harder time as there isn’t an obvious environmental reminder to drink, (becoming hot or sweaty). You may be surprised what water can do for heart health, let alone all of the other common benefits like improved GI function, skin complexion, better performance and recovery during exercise and less fatigue/brain fog. Proper hydration helps the heart pump blood more easily, reduces the risk of blood clots and makes your muscles perform optimally. The Heart Foundation recommends getting between 64-100 oz (8-12.5 cups) of water daily (11). Sodium and potassium are the two biggest electrolytes that are needed to replenish heavy sweaters or those who may struggle with dizziness, headaches, or light-headedness when changing positions or working out. Talk to your doctor or dietitian about specific amounts and what is right for your body.

If plain water is just not your thing, try adding muddled fresh fruit for added flavor! There are also a number of commercial water drops to enhance the taste. During hotter months, it can be fun to place your favorite fruits in ice trays and then pour water over to create special ice cubes, or simply place frozen fruit into your sparkling water. Getting elderly individuals or younger kids to drink fluids is also difficult, so don’t be shy when it comes to freezing diluted juices or electrolyte drinks into popsicle trays as a fun addition to a summertime snack.

We’d be ignoring the elephant in the room if we didn’t address the water bottle craze these days…*personal opinion coming in*, do what makes you happy! Having been a “recovering poor water drinker”, I highly recommend getting a water bottle that keeps you motivated to drink! Some individuals like clear bottles to gauge how much they’ve consumed, others like cutesy designs or a more opaque exterior. Some like straws, and others like insulated cups. The secret does not lie in the bottle, but more the mindset you have towards the vessel holding the water. So get out there and do what it takes to keep you hydrated!

Cultivating positive social connections and maintaining strong relationships can have a major impact on heart health. Supportive social networks contribute to lower stress levels and overall well-being. If you can pair exercise with a community that supports you socially then you’ve got a winning combination! Walking groups are an easy way to get in workout time but also feel connected socially. That local workout group you’ve been eyeing? Yeah, they probably have a free first class and it might just be the community you’re looking for! The book club or trivia group that meets during your favorite show time? Welp, they could very well be the types of friends you’ve been needing to support your lifestyle. In other words, don’t hesitate to try something new or reach out to those around you to build healthy social connections!

Prioritizing heart health is a fundamental step towards a longer and healthier life. By adopting these 10 lifestyle changes, you can significantly reduce the risk of heart disease and enhance your overall well-being. Remember, small, consistent efforts add up to substantial improvements in heart health over time. We often challenge clients to do something that improves their health by just 1% daily. That 1% really starts to pay off at the end of the year when it comes to quality of life! So what are you waiting for? Join the thousands of individuals who have taken the steps to prioritize their overall health by reaching out and working with one of our dietitians!

Our team of Registered Dietitians specializes in optimizing your health and nutrition goals with a non-diet approach, meaning you’ll learn how to reach your goals and feel better in your body without a restrictive diet mentality.

Written by our Registered Dietitian and board certified specialist, M olly Wallach, RD, LD

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Shira Tratner