Tips for Maintaining a Healthy Heart

To maintain a healthy heart , prevention is key. Several factors such as genetics and daily habits could place an individual at a higher risk for heart disease. The main tips discussed include keeping a hearty diet, managing stress levels, and developing small habitual changes to improve quality of life. 

Keeping a Healthy Diet

A well-balanced diet can be achieved by reducing sodium intake, eating lots of fiber, and introducing plant-based proteins. Reducing your sodium intake can help lower blood pressure and improve heart health. Those already with cardiovascular problems should not exceed consumption of 2000 mg of sodium a day. Eating lots of fiber also regulates blood pressure, improves digestion, makes you feel fuller, and lowers bad cholesterol (LDL) in the body. High-fiber foods include avocados, oats, lentils, artichokes, chia seeds, potatoes, etc. Lastly, plant proteins such as tofu, soy, nut butter, chickpeas, broccoli, etc. can help reduce the risk of developing heart disease and diabetes. They contain important antioxidants, minerals, and vitamins essential to improve health status.  

Managing Stress/Cortisol

Cortisol is the primary stress hormone that increases blood glucose available to the brain. This can be dangerous, leading to rapid weight gain primarily in the face and abdomen. It also can spike blood sugar levels, increase blood pressure, result in thinning of the bones, weaken muscle, and create bluish/purplish stretch marks on the skin. There are several things you can do to lower cortisol. Practicing mindfulness by doing activities such as journaling or yoga can reduce stress. Generally being healthy by eating a balanced nutritious diet and reducing caffeine intake can also release adrenaline and cortisol. Furthermore, relaxation techniques such as deep breathing, meditation, and yoga can allow your body to relax. 

Healthy Habits

A few healthy habits can be picked up to avoid high cholesterol and heart disease. Individuals should focus on their personal needs and consider their own medical history before altering their lifestyle. They can also seek out medical professionals to guide them and create an individualized plan. Individuals can consider taking supplements if recommended by a doctor. For example, Vitamin D and omega-3 Fatty Acids are good supplements to lower cortisol levels. Lastly, getting enough sleep is important for reducing stress levels and ensuring your body has adequate rest. Some tips to ensure quality sleep are to be in a cool, dark room and limit time on electronics before bed. It also helps if you establish a consistent bedtime schedule each night. 

In conclusion, the best tips you can follow for maintaining healthy heart levels are to keep a balanced diet, lower stress and consistently follow healthy habits. Although these tips can be easier said than done, starting your journey will drastically improve your well-being. By making simple changes throughout daily routines, these tips will positively transform your life.

 National Center for Chronic Disease Prevention and Health Promotion , Division for Heart Disease and Stroke Prevention. (2023, June 6). Sodium intake and health. Centers for Disease Control and Prevention. https://www.cdc.gov/salt/index.htm#:~:text=Eating%20too%20much%20sodium%20can,the%20health%20of%20your%20heart. 

 Montreal Heart Institute Foundation. (2023, March 9). Blog - the 5 key principles of a heart-healthy diet. MHI Foundation. https://fondationicm.org/en/blog/5-key-principles-heart-healthy-diet/?gad_source=1&gclid=CjwKCAjwrvyxBhAbEiwAEg_KggCOgHNgArtDAtCc6QnL_NcRLkPn14Jw0twMlQ9ohY4iEyH92UNeFBoCwiwQAvD_BwE 

Warme, A. (2024, May 17). Plant-based protein - a simple guide to getting enough. Kendall Reagan Nutrition Center. https://www.chhs.colostate.edu/krnc/monthly-blog/plant-based-protein-a-simple-guide-to-getting-enough/#:~:text=Research%20indicates%20that%20replacing%20some,minerals%20that%20benefit%20overall%20health. 

Thau, L. (2023, August 28). Physiology, Cortisol. StatPearls [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK538239/#:~:text=The%20presence%20of%20glucocorticoids%2C%20such,gluconeogenesis%20and%20decrease%20glycogen%20synthesis. 

Mayo Clinic Staff. (2023, August 1). Chronic stress puts your health at risk. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037#:~:text=Cortisol%2C%20the%20primary%20stress%20hormone,fight%2Dor%2Dflight%20situation.