All About Heart
The heart is one of the body’s most important organs, but it’s also a delicate one. Heart disease is the main cause of death for men and women throughout the United States, according to the Centers for Disease Control and Prevention. Anyone can develop heart disease, but there are ways to minimize the risk and to help your heart become and remain healthy. These include incorporating heart-healthy foods into your diet, regularly exercising and minimizing stress.
Heart-healthy foods
To some, improving heart health might seem like an uphill battle, but it can actually be accomplished through simple actions. Start with making small changes to your diet, including regularly eating foods that help protect the heart.
Foods rich in heart-healthy omega-3 fatty acids, which are polyunsaturated fatty acids or healthy fats, include fatty fish like salmon, mackerel and sardines.
Nutritionist Lisa Richards, creator of The Candida Diet, says omega-3 fatty acids are anti-inflammatory, making them ideal for heart health. They can also be found in chia seeds, which can be added to smoothies and yogurt bowls.
Walnuts and soybeans are also high in omega-3 fatty acids.
Plant-based foods high in fiber — and low in saturated fat — also are recommended. These include black beans, oats and fruits like avocados, says Richards.
Keep moving
Regular exercise is an important part of getting and staying in shape, but can also improve heart health in several different ways.
“Exercise is a cornerstone of heart health,” says Dr. Bhaskar Semitha, a cardiologist and cardiothoracic surgeon. “It's not just about maintaining physical fitness, it's also about protecting your heart. Regular physical activity can significantly reduce your risk of heart disease, stroke and other cardiovascular problems.”
Semitha says exercising can help strengthen the heart, making it more efficient at pumping blood and lowering blood pressure. High blood pressure can potentially lead to heart disease, heart failure or stroke.
“Exercise can help lower blood pressure, reducing the strain on the heart and arteries,” Semitha explains.
Exercising is often associated with weight loss, which is also helpful to the heart. According to Semitha, maintaining a healthy weight helps lower the risk of heart disease. An unhealthy weight can lead to a buildup of fatty materials in the body’s arteries and high blood pressure and cholesterol, which increase the risk of heart disease.
A lack of exercise can ultimately damage the heart, according to Semitha.
“A sedentary lifestyle is associated with a higher risk of heart disease, stroke and diabetes,” Semitha says. “Inactivity can also lead to poor blood circulation, increasing the risk of blood clots.”
Poor blood circulation can also result in heart disease or other issues like angina, which causes chest pain because the heart isn’t receiving enough blood.
Mental health
While the heart can be strengthened by working on the body’s physical health through diet and exercise, it’s also important to focus on mental health, as issues like stress can also damage the heart.
“Chronic stress and anxiety often lead to heightened blood pressure, elevated heart rate and can even contribute to long-term cardiovascular issues,” says Dr. Nick Bach, a psychologist and the CEO of Grace Psychological Services. “When we’re stressed, our bodies release cortisol, which over time, can harm blood vessels, leading to heart disease or even exacerbate artery clogs.”
Stress can also impact the heart because it can lead to poor sleep, unhealthy eating habits and a more sedentary lifestyle, all of which can exacerbate heart issues and contribute to the development of heart disease.
There’s also an increased chance of inflammation and artery damage because when the body is feeling stress, it makes the heart work more intensely, according to Bach.
“The heart works harder during stress and this can cause inflammation and damage to arteries over time,” he says.
When someone is feeling extreme stress, Bach recommends several methods to help. These include relaxation techniques like deep breathing or mindfulness. Other options include exercising and meditating, which Bach says can “work wonders” when it comes to relieving stress.
If relaxation techniques, meditation and exercising aren’t effective, Bach says therapy can be a helpful option, especially if stress is a recurring problem in your life.
“I always recommend relaxation techniques like deep breathing or mindfulness because they really help lower stress and improve heart function,” he explains. “However, if someone feels constantly overwhelmed or experiences anxiety that disrupts their life, I think seeking outside help, like therapy, can be incredibly beneficial.”