Heart-Healthy Lifestyle

Focus On

- **Fruits and Vegetables**: Aim for at least 4-5 servings daily. They're rich in fiber, vitamins, and antioxidants. - **Whole Grains**: Choose whole wheat, oats, quinoa, and brown rice over refined grains. - **Lean Proteins**: Include fish (especially fatty fish like salmon), poultry, beans, and legumes. - **Healthy Fats**: Use olive oil, avocados, and nuts instead of saturated fats. - **Fiber**: Helps lower cholesterol. Found in oats, beans, fruits, and vegetables.

Limit or Avoid

- **Saturated Fat**: Found in fatty meats, full-fat dairy, butter, and coconut oil. - **Trans Fat**: Found in some processed foods and fried foods. - **Sodium**: Aim for less than 2,300 mg daily (1,500 mg if you have high blood pressure). - **Added Sugars**: Limit sugary drinks, desserts, and processed foods. - **Red and Processed Meats**: Limit consumption. - **Alcohol**: If you drink, do so in moderation (up to 1 drink/day for women, 2 for men).

Helpful Eating Patterns

- **Mediterranean Diet**: Rich in olive oil, fish, vegetables, and whole grains - **DASH Diet**: Designed to lower blood pressure - **Plant-Based Diets**: Associated with lower heart disease risk

Practical Tips

- Read nutrition labels - Cook at home more often - Use herbs and spices instead of salt - Control portion sizes - Plan meals ahead of time

**How Much Exercise Do You Need?**

• **Aerobic Activity**: At least 150 minutes of moderate-intensity OR 75 minutes of vigorous-intensity per week
• **Strength Training**: At least 2 days per week
• **Flexibility**: Regular stretching or yoga helps overall fitness

Types of Heart-Healthy Exercise

- Brisk walking - Swimming - Cycling - Dancing - Gardening - Tennis or pickleball - Jogging or running - Fitness classes

Getting Started

- Talk to your doctor before starting a new exercise program - Start slowly and build up gradually - Any movement is better than none - Break activity into shorter sessions if needed (10 minutes at a time) - Find activities you enjoy - Exercise with a friend for motivation

Making It a Habit

- Schedule exercise like an appointment - Keep workout clothes and shoes ready - Set realistic goals - Track your progress - Reward yourself for milestones

Special Considerations

- If you have heart disease, ask about cardiac rehabilitation - Monitor how you feel during exercise - Stop and rest if you experience chest pain, dizziness, or severe shortness of breath - Wear a heart rate monitor if recommended

How Stress Affects Your Heart

- Raises blood pressure - Increases heart rate - Triggers inflammation - May lead to unhealthy coping behaviors (overeating, smoking, drinking) - Can worsen arrhythmias

Stress Management Techniques

Deep Breathing

- Sit or lie comfortably - Breathe in slowly through your nose for 4 counts - Hold for 4 counts - Exhale slowly through your mouth for 4 counts - Repeat several times

Mindfulness and Meditation

- Start with 5-10 minutes daily - Use apps like Headspace or Calm - Focus on the present moment - Practice non-judgmental awareness

Physical Activity

- Exercise is a natural stress reliever - Releases endorphins (mood-boosting chemicals) - Provides mental break from worries

Social Connection

- Spend time with supportive people - Share your feelings with trusted friends or family - Join support groups - Volunteer in your community

Other Helpful Practices

- Get adequate sleep (7-9 hours) - Limit caffeine and alcohol - Practice time management - Set realistic expectations - Learn to say no - Engage in hobbies you enjoy - Spend time in nature - Consider counseling if stress feels overwhelming

Quit Smoking

Smoking is one of the leading causes of preventable heart disease. - Benefits start within hours of quitting - After 1 year, heart attack risk drops significantly - After 5 years, stroke risk equals that of a non-smoker - Resources: 1-800-QUIT-NOW, smokefree.gov, nicotine replacement therapy, prescription medications

Maintain a Healthy Weight

- Calculate your BMI (goal: under 25) - Focus on waist circumference (less than 40" for men, 35" for women) - Lose weight gradually (1-2 pounds per week) - Combine healthy eating with regular exercise

Get Quality Sleep

- Aim for 7-9 hours per night - Sleep apnea is linked to heart disease—get tested if you snore or feel tired despite sleeping - Maintain a regular sleep schedule - Create a restful environment

Limit Alcohol

- If you drink, do so in moderation - Excessive drinking raises blood pressure and adds empty calories - Some people should avoid alcohol entirely

Know Your Numbers

Regularly check and track: - Blood pressure (goal: less than 120/80 mm Hg) - Cholesterol levels - Blood sugar - Weight and BMI - Waist circumference

Take Medications as Prescribed

- Don't skip doses - Understand your medications - Report side effects - Never stop medications without consulting your doctor

Build a Support System

- Family and friends who encourage healthy habits - Cardiac rehab programs - Support groups - Healthcare team you trust