FISHERSVILLE, Va. (WHSV) – A healthy heart is crucial for a longer and higher quality life, and both nutrition and fitness play significant roles in achieving this goal.
According to the American Heart Association (AHA), it’s essential to periodically assess your dietary habits. The food you consume directly affects your quality of life.
The AHA suggests several straightforward dietary adjustments that can greatly benefit heart health:
- A wide variety of fruits and vegetables
- Whole grains
- Healthy proteins
- Minimally processed foods
- Low sodium options
Sara Speet, a registered dietitian at Augusta Health, has witnessed remarkable transformations in patients through modest dietary changes. She emphasizes that these adjustments don’t need to be radical.
“If people are investing in vegetables, we want them to enjoy what they eat,” Speet explained. “We discuss various cooking methods, like incorporating veggies into soups or mixing them into pasta sauces.”
Gradual dietary changes are crucial for long-term success. Speet advises taking one small step at a time to build lasting habits, rather than overhauling your entire diet at once. Drastic changes can increase cravings and make it challenging to maintain the new habits.
On the fitness front, enhancing heart health also requires regular physical activity. Meghan Shifflett, Supervisor of Cardiopulmonary Rehab at Augusta Health, notes that even just 20 minutes of exercise each day can have a larger impact than many realize.
Shifflett acknowledges that exercising can vary widely for each individual. Finding unique pockets of time to introduce exercise makes it more achievable.
“You don’t have to complete 20 minutes all at once,” she explained. “If it suits your schedule better, you can break it up into smaller segments throughout the day. You can incorporate physical activity even while reading a book or watching TV—there are seated or standing exercises that you can do simultaneously.”
Both Speet and Shifflett stress the importance of setting realistic goals for a healthier lifestyle. For those starting from a sedentary lifestyle, Shifflett recommends beginning with low-intensity workouts a few days a week and gradually increasing intensity and frequency.
Similarly, Speet encourages individuals to adopt one dietary change at a time, maintaining that change for a week or two before introducing another. The slower you make changes, the more likely they will become new, healthy habits.
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### Conclusion
Improving your heart health starts with simple, manageable changes in your diet and exercise routine. By incorporating more fruits, vegetables, and whole grains into your meals and committing to regular physical activity—even in shorter increments—you can significantly enhance your overall well-being. Remember, gradual changes lead to lasting habits, so take it one step at a time. Your heart will thank you for it!
