Chest Pain Cause Healthy Heart

Heart disease is frightening and is the leading cause of death in the United States for both men and women. While heart disease tends to run in families, luckily, there are a number of steps you can take to ensure that your heart stays healthy for years to come.

For instance, did you know that by making a few simple lifestyle changes you can drastically improve the health of your heart? By simply adding a few foods to your diet and removing a few others, you’ll take a huge step to keeping your heart in top form.

Also, exercise is key to heart health. While it’s best to get at least 30 minutes of aerobic exercise every day of the week, simply getting 30 minutes of exercise on four days of the week can improve your cardiovascular health. If you can’t fit 30 minutes of workout time into your schedule, break up your workout into three 10-minute sessions.

In this section, we’ll offer you tips on how to keep your heart in optimal condition. We’ll provide information that the entire family can use: men, women and children. We’ll discuss ways in which you can introduce heart-healthy foods into your diet, as well as give you step-by-step instructions for heart-healthy exercises.

Exercise and Heart Health

Exercise is vital to heart health. Experts recommend getting 30 minutes of vigorous aerobic exercise at least three or four times a week. Aerobic exercise includes such activities as:

  • cycling
  • jogging
  • running
  • swimming.

Exercise helps your heart in a number of ways. For instance, exercising can help you lower your cholesterol levels, blood pressure and percentage of body fat. Reducing all of these numbers will help improve the health of your heart.

A heart that is kept healthy through exercise can help improve your quality of life and can lengthen your life span. In fact, when your heart is healthy, it can pump in 45 to 50 beats the same amount of blood it takes an inactive person’s heart to pump in 70 to 75 beats. This can greatly increase the number of years your heart will be able to function properly.

If everyday exercises aren’t for you, skiing, volleyball, ice hockey and even ping pong make great heart-healthy exercises.

Heart-Healthy Diet

Most people know that there are certain foods we shouldn’t eat on a regular basis if we want to maintain a healthy heart. The following foods, among many others, have been linked to heart problems:

  • bacon
  • butter
  • chips
  • cold cuts
  • cream sauces
  • doughnuts
  • fried foods.

While many people can’t imagine avoiding these foods for the rest of their lives, a lot of people are choosing to eat heart-damaging foods in moderation or only on special occasions in order to reap health benefits.

If you’re looking to improve the health of your heart through diet, consider picking up the following heart-healthy foods next time you visit your grocery store:

  • brown rice
  • fat-free or low-fat dairy products
  • fish
  • fresh or frozen fruits and vegetables
  • high-fiber cereal
  • lean meats (e.g., skinless chicken breasts, turkey breasts, etc.)
  • soybeans
  • whole-grain bread.

Following a heart-healthy diet can improve not only the health of your heart but the health of your body, overall.

Resources

Liu, L. (n.d.). Exercise today for a healthy heart — no sweat! Retrieved October 23, 2007, from the Discovery Health Web site: http://health.discovery.com/centers/heart/nosweat.html.

Mayo Clinic Staff. (June 26, 2007). Heart-healthy eating to prevent cardiovascular disease. Retrieved October 23, 2007, from the Mayo Clinic Web site: http://www.mayoclinic.com/health/heart-healthy-diet/NU00196.