10 Ways to Preserve the Heart

Every day, your heart pumps about 2,000 gallons of blood to deliver nutrients and oxygen to cells and organs. It’s a tough job that can be made even harder by certain lifestyle choices.

A nutritious diet that is low in salt and fat and includes the recommended five fruits and vegetables per day, fish and nuts can help look after your heart.

1. Exercise Regularly

Everyday physical activity is one of the best things you can do to preserve your heart. If you've been sedentary for a while, start with just one ten-minute walk a day and build up to more intense workouts.

Regular exercise helps boost HDL cholesterol and decrease unhealthy triglycerides. It also improves blood flow by widening your capillaries. This enables your body to deliver oxygen-rich blood more easily, decreasing the strain on your heart and reducing your risk of cardiovascular disease.

When you exercise, make sure to do it at least 30 minutes per day and four times a week. It is also important to include muscle-strengthening activities on two or more days of the week. In addition, try to avoid exercising in high-temperature environments. This is because extreme heat can cause your heart to work harder.

2. Avoid Smoking

If you suffer a heart attack or have high blood pressure, your doctor may prescribe lifestyle changes to help prevent further problems. These can include regular exercise, weight loss and avoiding unhealthy habits such as smoking and drinking too much alcohol.

Smoking damages the lungs and the cardiovascular system, so it's best to never start. It's also the leading cause of heart disease and accounts for 20% of all heart-related deaths.

To fight cravings, try to distract yourself with other activities such as walking, running in place or deep knee bends. You can also eat a piece of fruit or chew on something like toothpicks, cinnamon sticks, sugarless gum or lollipops. Try to avoid people and places that you link with smoking or chewing tobacco as well. If you can't stop thinking about it, try deep breathing, meditation or relaxation techniques to deal with stress.

3. Eat a Healthy Diet

Having a healthy diet is essential for heart health. This means eating your recommended 5 servings of fruit and vegetables a day, cutting down on salt, sugar and avoiding saturated and trans fats.

It also includes choosing lean cuts of meat, fish and poultry, low-fat or fat-free dairy products, legumes, whole grains, nuts and seeds. Aim to eat oily fish at least twice a week, as these are rich in heart-protecting omega-3 fatty acids.

Remember to read food labels and avoid foods high in added sugars, including soft drinks, sweetened coffee or tea, pastries, candy, dried fruits and syrup. Replace these with fresh fruit, a glass of water or unsweetened iced green tea. Eating a balanced diet will also help to control your weight. This is important to protect your heart from high blood pressure and cholesterol.

4. Avoid Excessive Alcohol Consumption

A healthy heart is a crucial part of overall health. It is important to maintain a proper diet, exercise regularly and avoid smoking. This will help to keep the heart in good condition and prevent many of the common cardiovascular diseases that are so prevalent in our society.

Excessive alcohol consumption can lead to many problems, from stomach ulcers and liver disease to a higher risk of heart failure. Alcohol can cause dehydration and make your body hold onto water, which can be dangerous for those with congestive heart failure.

Alcohol can also impair your ability to choose a healthy diet, making it difficult for you to get the vitamins and nutrients that your body needs. It is best to stick to moderate drinking levels and to limit your alcohol intake altogether if possible.

5. Get Enough Sleep

While eating right and getting enough exercise are commonly associated with heart health, it’s important to realize that good sleep is also necessary for a healthy heart. This is why the American Heart Association recently added sleep to its list of Life’s Essential 8(link opens in new window), along with maintaining a healthy weight, not smoking, exercising regularly, eating a balanced diet and controlling blood pressure, cholesterol and diabetes.

One study found that just an hour of sleep less per night can increase calcium buildup in the arteries of the heart by 33%. To ensure you’re getting enough restful sleep, aim for seven to eight hours each night and try to stick with a consistent schedule from day to night. If you struggle to fall asleep, try incorporating relaxation techniques into your daily routine such as deep breathing or meditation.

6. Stay Hydrated

The heart is a very important organ, and it needs plenty of water to function properly. Water gets rid of wastes, lowers blood pressure and keeps your body temperature normal. It also lubricates your joints and supports blood vessel functioning.

When you’re dehydrated, your blood volume decreases and the heart has to work harder to circulate the same amount of oxygen throughout the body. This can lead to high blood pressure and even heart failure.

Drinking adequate amounts of water every day can help reduce your chances of developing heart problems in the future. You don’t have to stick with just water, though — other drinks like orange juice and tea can count towards your daily fluid intake as well. Adding some fruit and lemon to your water can give it a tasty boost as well!

7. Avoid Stress

The heart is an amazing organ that pumps oxygen and nutrient-rich blood around the body. This fist-sized powerhouse beats (expands and contracts) 100,000 times a day, pumping 5 or 6 quarts of blood per minute.

Stress is a known factor in a variety of medical issues, including heart disease. It is important to monitor your stress levels and find ways to reduce them.

Avoiding smoking, getting enough sleep and eating a healthy diet are all great ways to help you manage your stress. Meditation, breathing exercises, yoga and random acts of kindness can also lower stress. Make sure to get plenty of rest by keeping your sleeping area clean and quiet, and stick to a regular sleep schedule. This will ensure your heart stays strong and healthy!

8. Get Enough Sleep

Inconsistent sleep patterns can disrupt your body's circadian rhythms and cause the heart to rate and beat differently at different times of day, increasing your risk for cardiovascular problems. Sleep disturbances also may be linked to high blood pressure, cholesterol and diabetes. That's why the American Heart Association has included getting enough sleep as part of its list of "Life's Essential Eight" healthy habits along with exercise, smoking cessation, eating a diet low in fat and sugar and controlling your blood pressure and cholesterol. Experts recommend seven to eight hours of good, quality sleep each night. For better sleep, keep a regular schedule, turn off the TV and cell phone an hour before going to bed, and go to bed on an empty stomach.

10. Get Enough Sleep

A bad night’s sleep does more than just leave you looking like you have bags under your eyes. Inconsistent sleeping patterns can have a negative impact on heart health, including high blood pressure and cholesterol. That’s why getting at least seven to eight hours of sleep each night is a must, and it’s important to stick to a regular schedule with consistent bed and wake times. You can also help get a better night’s rest by turning off your cell phone, TV and computer at least half an hour before going to bed. This can help you relax and fall asleep faster.