Heart disease has been the leading cause of death among both men and women in the U.S for 100 years, according to the American Heart Association. This statistic is scary, but there is some good news. Your lifestyle has a huge impact. In fact, the Cleveland Clinic reports that 90 percent of heart disease is preventable by adopting healthier lifestyle habits.
Aerobic exercise in particular can lower blood pressure and the risk of heart attack and coronary heart disease, TODAY.com previously reported.
That’s why in honor of National Heart Health Month, we’re focusing on moving and fueling our body in ways that will not only help us reach our fitness goals — but support our heart health, too.
Making heart health a goal is also a great non-scale victory (NSV) to keep you motivated. “Many of our Start TODAY members reflect on their NSV’s as part of their health journey, and improving your heart health is definitely one of them!” says TODAY Fitness Contributor and Start TODAY trainer Stephanie Mansour.
Get the 28-day workout plan that Mansour designed with your heart health in mind. Plus, expert tips from a dietitian and cardiologist that you can incorporate into your weekly routine to help improve heart health over time.
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28-Day Move With Heart Challenge
You may have it drilled in your mind that cardio exercise is what helps improve heart health. It’s true, aerobic exercise that gets your heart rate up is an effective way to strengthen the muscle. In fact, one study found that walking just 11 minutes every day can reduce the risk of developing heart disease by 17%.
But cardio alone is not the ideal fitness plan: It is a strategic combination of cardio and strength training that will improve cardiovascular health and endurance, build important lean muscle mass, lower blood pressure and help you maintain a healthy weight.
“The combination of cardio and strength training is so good for improving heart health because while cardio helps to increase blood flow and helps your heart pump blood more efficiently, strength training helps to strengthen the heart itself (the heart is a muscle!) and also lowers blood pressure,” says Mansour. “When you lower your blood pressure, you allow your heart to work less hard.”
Get the full 28-day workout plan with unique workouts sent to you daily — plus, walking podcasts, heart-healthy meal plans and mindfulness tools — in the Start TODAY app!
Here is a 5-minute teaser of a Seated Chair Cardio Workout from the 28-day challenge:
One Small Thing: Cardiologist Shares Simple Ways to Improve Heart Health
“One Small Things” — small, healthy habits you can add to your routine daily — are a tentpole of the Start TODAY program. This month, we tapped cardiologists for the simple habits that can have a big impact on our heart health over time. Each week, we challenge you to incorporate one into your routine!
Belly laugh! Perhaps the most fun way to de-stress, daily laughter is associated with a lower prevalence of cardiovascular disease, TODAY.com reported. So, call a funny friend or press play on that sitcom. A good chuckle improves heart health!
Try ‘exercise snacks’ to boost heart health. Short bouts of exercise — think: 1-10 minutes — throughout the day can add up to big benefits. Studies show that “exercise snacking” can be an effective way to boost physical fitness and even movement breaks of less than a minute may improve cardiovascular fitness.
Prioritize sleep: Sleep is restorative and getting enough of it can have a positive impact on high blood pressure, diabetes and obesity, TODAY.com previously reported. Aim for 7-9 hours of restful sleep each night.
Add 1 cup of leafy greens to your diet daily. Vegetables like kale, romaine lettuce and Swiss chard, “are among the foods most protective against coronary heart disease and ischemic stroke risk,” according to a recent study.
Heart-Healthy Diet Tips
In addition to exercise, Nutrition is a crucial part of keeping your heart healthy and strong, says Start TODAY dietitian Natalie Rizzo.
“Diets high in saturated fat and added sugar raise LDL cholesterol, which can accumulate in artery walls and form plaque over time, narrowing blood vessels and increasing the risk of heart attack and stroke,” she says. “Conversely, plant-based foods rich in fiber, antioxidants and unsaturated fats help lower LDL cholesterol and inflammation, preventing plaque buildup and supporting healthy blood flow to the heart to keep it healthy and strong.”
You don’t need to overhaul your diet to start making some heart-healthy choices. Rizzo says to start with these three simple shifts:
Add beans to one meal a day.
Beans are packed with fiber and plant protein that help lower LDL (“bad”) cholesterol and support healthy blood-sugar levels. Start small by adding them to foods you already eat, like chili, soups, pasta, grain bowls, or even blended into dips. The Navy Bean Soup from the Start TODAY app (a favorite of Al Roker!) is a filling bean-forward dish to whip up this month.
Swap one refined carb for a whole grain.
Whole grains like oats, quinoa and whole-wheat bread contain more fiber and nutrients that support heart health and digestion. This one small swap can help you feel fuller longer and keep your energy more steady throughout the day. Start your day with the Banana Blueberry Oatmeal Bake from the Start TODAY app.
Cook one meal with healthy fats each week.
Healthy fats from olive oil, avocado, nuts and seeds help reduce inflammation and support healthy cholesterol levels. Try roasting veggies with olive oil, adding avocado to toast or salads, or sprinkling nuts or seeds on oatmeal or yogurt for an easy upgrade.
For heart-healthy meal plans designed by a dietitian, download the Start TODAY app!
Manage Stress to Protect Your Heart
In addition to diet and exercise, managing stress is also important for heart health. “When you manage your stress levels and focus on your mental health, you’re helping improve your heart health, too,” says Mansour. “This is because reducing stress whether it be by exercise, breath work, or mindfulness techniques, helps to lower cortisol and adrenaline which lowers blood pressure.”
Best Fitness, Diet, and Cardiologist Tips to Improve Heart Health
