Many of the recommendations for improving heart health focus on diet.

of American Heart Association (AHA) It is recommended that people consume:

• various vegetables and fruits
• whole grain
• Lean proteins such as seafood and vegetable proteins from tofu and other sources
• Liquid non-tropical oils such as olive oil and avocado oil
• minimally processed food
• No Added Sugars
• limited salt
• limited alcohol

There are some specific diets with these characteristics.

mediterranean diet

The Mediterranean diet emphasizes regular consumption of vegetables, grains, lean proteins, and olive oil. It advocates eating less dairy and red meat and rarely eating foods with added sugar.

2019 review circulation research We found strong and consistent evidence supporting the benefits of the Mediterranean diet for heart health. The more a person sticks to this dietary pattern, the lower the risk of developing heart disease.

dash diet

The DASH diet is high in protein from low-fat dairy, meat and poultry.

a 2019 review Previous studies have found that the DASH diet is associated with a lower likelihood of developing cardiovascular disease, improved blood pressure, and other heart health benefits.

Physical activity plays an important role in supporting heart health. It can also help you maintain a healthy weight, especially when combined with a diet.

2019 research The forefront of cardiovascular medicine Moderate, vigorous intensity exercise has been found to improve cardiovascular function in people with heart failure.

Exercise of different types and intensities benefits heart health.

Cardio

Aerobic exercise, or aerobic exercise, is physical exercise that is intense enough to get your heart rate up and cause you to sweat.

moderate-intensity physical activity can lower It reduces the risk of heart disease by improving blood pressure and cholesterol levels.One should aim to get at least 150 minutes If possible, do aerobic exercise once a week.

Examples of moderate-intensity aerobic exercise include:

• brisk walking
• water aerobics
• Cycling on mostly flat ground
• play doubles tennis
• lawn mowing

Examples of high-intensity aerobic exercise include:

• jogging or running
• swimming pool length
• fast cycling or hilly cycling
• play singles tennis
• play basketball

A person can combine moderate-intensity and vigorous-intensity physical activity. By doing this, you can spend less time exercising, because one minute of high-intensity activity is equivalent to his two minutes of moderate-intensity activity.

strength training

Aerobic exercise is not the only type of exercise that benefits heart health.

2021 systematic review The forefront of cardiovascular medicine We concluded that strength training combined with aerobic training is more beneficial for patients with coronary heart disease than aerobic training alone.

The authors reported that strength training improves athletic performance and quality of life in humans.

of CDC It is also recommended to do strength training in addition to aerobic exercise. You should aim to do strengthening activities at least two days a week.

They can work out using their own body weight, such as doing push-ups or using resistance machines or free weights at the gym. should be aimed at.

• leg
• hip
• return
• abdomen
• chest
• shoulder
• weapon

Calisthenics

research in Journal of Strength and Conditioning Researchsuggested that stretching may serve as a useful therapy to improve the regulatory effects of the nervous system on the heart. Additionally, without flexibility, your body can struggle to perform cardio and strength training.

For best results, the American College of Sports Medicine recommends stretching at least two to three times a week, or every day, until you feel slight tightness or discomfort.

In addition to nutrition and exercise, many lifestyle changes can also help improve heart health. Ahaha Recommendation:

Also, a person should prioritize sleep. support Overall health and well-being, including heart health.

Some people take supplements to improve their heart health. However, the research supporting the use of many popular heart health supplements is mixed. In some cases, there is no strong evidence that they work.

Supplements for heart health include:

Coenzyme Q10

Coenzyme Q10 (Co-Q10) supplementation may benefit people with cardiovascular disease.

author of 2017 review We looked at combined data from human and animal studies to assess the benefits of this nutrient and found evidence that Co-Q10 may reduce illness and death in people with heart and metabolic conditions.

However, the authors noted controversy in the available data and urged future researchers to conduct randomized trials to assess impact on survival.

Vitamin D

Low vitamin D levels are associated with cardiovascular disease risk factors such as high blood pressure and inflammation. For people with vitamin D deficiency, taking this supplement or getting more from the sun may be beneficial.

A 2018 review of 81 studies concluded that vitamin D supplementation may have a protective effect on cardiovascular health. However, other studies found different results.

for example, 2019 review, scientists analyzed data from 21 randomized clinical trials involving 83,000 participants. They found no association between vitamin D supplementation and a reduction in major adverse cardiovascular events, heart attack, stroke, or death from any cause.

More research is needed to confirm that vitamin D supplementation is beneficial for heart health.

Niacin

a 2017 review We investigated whether niacin helps heart health. Although niacin has been associated with lowering blood cholesterol and triglyceride levels, the authors found no evidence that taking niacin as a supplement reduced the number of deaths, heart attacks, or strokes. did.

Additionally, 18% of people experienced side effects and had to stop taking the supplement.

How quickly measures such as diet and exercise to improve heart health take effect depends on a person’s circumstances and goals.

For example, people who quit smoking will begin to see the benefits of quitting in as little as one year. 2 weeksAt this point, circulation and lung function will begin to improve. After one year, the risk of coronary heart disease is reduced by 50%.

Lowering cholesterol may be more variable. Three months See if that works. For someone taking a statin, cholesterol can drop significantly after her 6-8 weeks.

Other changes can be difficult to predict or measure. If you want to track your heart health markers as you make changes to your diet and lifestyle, you can ask your doctor for help.

heart disease is Major cause But there are many things you can do to reduce your risk. This includes a nutritious and balanced diet with low added sugar and salt.

Lifestyle changes such as regular exercise and smoking cessation also support heart health.