Love your heart: simple steps to help your heart

By Palina Lancaster, TrueCare's Community Dietitian

Each year the American Heart Association sets aside February as American Heart Health Month to raise awareness of heart disease, the “silent” killer, because it is still the leading cause of death in the U.S.

Heart disease wears many hats and has many names including the all too familiar “heart attack” and “stroke”. However, there are other names that fall into this category that some may be less familiar with such as Arrhythmias (irregular heart rhythms), coronary artery disease (plaque buildup), and Cardiomyopathy (diseased heart muscle).

Even with awareness, many still fall prey to this unforgiving disease. If lowering the risk of heart disease is attainable, who wouldn’t be onboard with that? Can we truly eat our way to better health? Is exercise enough? Let’s take a closer look at exactly what happens when we fail to incorporate a few essentials into our daily routines. A few simple steps could be just what your heart needs to stay strong.

Let’s be frank about digestion and how it plays a role in our comfort level. A lack of fiber in the western diet is a major component that puts us at risk for a cardiovascular event, so ensuring you are getting enough fiber helps in lowering bad cholesterol (LDL) and aids in the reduction of blood pressure. Fiber also improves insulin sensitivity and overall cholesterol, so it’s a win/win. Most people should aim to get a small spoonful of fiber for every 1,000 calories they eat each day — roughly a tablespoon overall for most adults. Eating vegetables that have a high-water content to provide fluids in your diet can help you feel less bloated, contribute to your hydration, and may help you feel less fatigued.

Cardiovascular Health and Antioxidants: A diet that includes vegetables reduces the risk of cardiovascular disease and future cardiovascular complications due to their antioxidant, anti-inflammatory, and antiplatelet effects. The risk of heart disease among individuals consuming at least 5-8 servings of vegetables per day is estimated to be reduced by 12%-20%, in comparison to those who eat fewer than three servings per day, and that’s something to get excited about! Eating a variety of vegetables like leafy green vegetables in an array of colors such as asparagus, cauliflower, broccoli, greens (all kinds) tomatoes and carrots, has some great antioxidant benefits in preventing and treating cardiovascular diseases.

Exercise: We can’t talk about heart health without emphasizing the importance of movement. Since the heart is a muscle, exercise promotes the strengthening of the heart and allows it to pump more efficiently with fewer beats, improving overall circulation, and naturally lower blood pressure. Exercise also aids in controlling weight, blood sugar, and cholesterol. You don’t have to join a gym to exercise, in fact walking has been shown to be an effective form of exercise to support overall health and facilitate bone strength. Aim for roughly 37 minutes a day, four days a week, and you can break that down to ten-minute intervals throughout the day.

If walking sounds boring, take up dancing! Many community centers will offer dance classes at an affordable rate, and it’s a way to get to know those in your area and create a sense of community with the added benefit of an accountability partner. You could dance your way to a healthier and stronger heart, and what’s not to love about that?

As a dietitian with TrueCare, I see every day how small, sustainable changes can improve heart health when people have access to preventive care and reliable information. Prevention is always best for any disease, but if you have already been diagnosed with heart disease, adopting these few simple measures may be just what the doctor ordered for your quality of life. It’s never too late.