Heart disease has remained the leading cause of death for both men and women in the United States for over a century, as reported by the American Heart Association. While this statistic is alarming, the good news is that many lifestyle choices significantly influence heart health. According to the Cleveland Clinic, up to 90% of heart disease can be prevented by adopting healthier habits.
Aerobic exercise is particularly effective in reducing blood pressure and improving heart health, as highlighted by TODAY.com. To celebrate National Heart Health Month, it’s time to focus on both movement and nutrition to not only achieve fitness goals but also enhance heart health.
Prioritizing heart health is an excellent non-scale victory (NSV) that can keep you motivated on your wellness journey. “Many Start TODAY members find joy in recognizing their NSVs, and improving heart health is a significant one!” says fitness expert and Start TODAY trainer Stephanie Mansour.
To get started, consider following the 28-day workout plan designed by Mansour, complete with expert tips from a dietitian and cardiologist to incorporate into your weekly routine.
28-Day Move With Heart Challenge
Aerobic exercise, especially, is key in improving heart health. Engaging in activities that elevate your heart rate benefits the cardiovascular system. For instance, studies suggest that walking just 11 minutes daily can reduce the risk of heart disease by 17%.
However, relying solely on cardio isn’t enough. A balanced routine combining both cardio and strength training is essential. This approach not only improves cardiovascular health and endurance but also helps build lean muscle, reduce blood pressure, and maintain a healthy weight.
“By integrating cardio with strength training, you enhance blood flow and efficiency in heart function while simultaneously strengthening the heart muscle itself,” explains Mansour. “Lowering blood pressure allows your heart to work smarter, not harder.”
The full 28-day workout plan includes daily workouts sent straight to you, along with walking podcasts, heart-healthy meal plans, and mindfulness tools available in the Start TODAY app!
For a sneak peek, check out this 5-minute teaser of a Seated Chair Cardio Workout from the 28-day challenge:
Small Daily Habits for Heart Health
In the spirit of making manageable changes, the Start TODAY program encourages adopting small daily habits for better heart health, which we call “one small things.” Each week, we challenge you to incorporate a new habit!
- Laugh it off! Daily laughter can be a delightful way to reduce stress, and studies indicate a link between laughter and lower rates of cardiovascular disease. Make time for a good laugh with a friend or your favorite comedy!
- Incorporate “exercise snacks.” Short bouts of physical activity—lasting from 1 to 10 minutes—can have a cumulative beneficial effect. Research shows that even quick movement breaks can enhance cardiovascular fitness.
- Prioritize quality sleep. A good night’s sleep benefits various aspects of health, from blood pressure to weight management. Aim for 7-9 hours of restorative sleep each night.
- Add a cup of leafy greens to your daily meals. Vegetables like kale and spinach are linked to a reduced risk of coronary heart disease.
Heart-Healthy Nutrition Tips
Beyond exercise, nutrition plays a pivotal role in heart health, as emphasized by Start TODAY dietitian Natalie Rizzo. She explains that diets high in saturated fats and added sugars can raise bad cholesterol levels over time, potentially leading to serious health issues. In contrast, a diet rich in plant-based foods offers beneficial fiber, antioxidants, and unsaturated fats that promote heart health.
You don’t need to completely revamp your diet; small changes can make a big impact. Here are three straightforward shifts to consider:
Add beans to your meals.
Beans provide essential fiber and plant protein that can help reduce LDL cholesterol and maintain stable blood sugar levels. Start by incorporating beans into meals like chili, soups, or grain bowls. A great recipe to try is the Navy Bean Soup from the Start TODAY app, endorsed by Al Roker!
Opt for whole grains over refined carbs.
Whole grains like oats, quinoa, and whole wheat bread are more nutrient-dense and can help keep you full longer. Consider starting your day with the delicious Banana Blueberry Oatmeal Bake from the Start TODAY app.
Cook one healthy fat-rich meal each week.
Healthy fats found in olive oil, avocados, nuts, and seeds are important for reducing inflammation and promoting healthy cholesterol levels. Experiment with roasting vegetables in olive oil or adding avocado to your favorite dishes.
The Start TODAY app also offers heart-healthy meal plans created by a dietitian to help you along your journey.
Managing Stress for Heart Health
Aside from nutrition and exercise, managing stress is crucial for maintaining heart health. “Managing stress positively affects heart health; reducing stress levels through movement, mindfulness, or breathing exercises can lower blood pressure,” says Mansour.
Incorporating daily stress-relief practices can mitigate the effects of chronic stress. Activities like walking or yoga can help calm your mind. For a quick reset, try a 3-Minute Guided Breathing Exercise or set aside time for a 15-Minute Stress Relief Meditation.
## Conclusion
Emphasizing heart health through consistent exercise, balanced nutrition, and effective stress management can lead to significant improvements in your overall well-being. By making small, manageable changes to your daily routine, you can cultivate a healthier heart and, in turn, a healthier life. Start today and take proactive steps to support your heart health!
