Best Diet And Exercise For A Healthy Heart

The heart is the center of the cardiovascular system, and it performs vital functions like the pumping of rich oxygenated blood in the body. The heart provides essential nutrients to various organs via the blood vessels for the healthy growth of the body.

 

A healthy heart protects the body from viruses and bacterias as well as it reduces the risk of deadly cardiac diseases like cardiac arrest and atherosclerosis. 

For a healthy heart, take a good diet full of grains, vegetables & fruits, and exercise regularly because it enhances the working efficiency of cardiac muscles and improves the posture of the body.

Intake of low-fat dairy controls the level of cholesterol and blood pressure in the vessels, leading to a healthier heart.

Keeping this in mind, I am writing a diet full of nutrients and exercises that help keep your heart healthy and reduce the risks of chronic heart diseases.

Diet & Exercises To Keep Your Heart Healthy

Diet 

A diet full of vital nutrients and minerals keeps the body healthy and gives strength to the heart’s muscles. Healthy fats, fruits and vegetables, whole grains, and low-fat dairy are considered the best for heart patients. A good diet affects your hormones and the health of organs in the body, including the heart.

1: Healthy Fats

Healthy fats include monounsaturated and polyunsaturated fats that are actually very good for the health of the heart. These unsaturated fats are present in nuts as well as in olive or canola oil. Avocados are also a vibrant source of monounsaturated fats.

Omega 3, which is present in fishes like tuna and salmon, is also very beneficial for the heart’s health.

2: Fruits & Vegetables

Eating fruits and vegetables can keep your heart healthy because they increase the number of red blood cells in the body, which enhances blood circulation.

Moreover, fresh fruits and vegetable intake provides the body with many essential nutrients, vitamins, and minerals that keep the body fit and active.

3: Whole Grains

To keep the heart healthy, choose whole-grain pasta and bread instead of white bread because they contain high amounts of fibers and carbohydrates that help in strengthening the heart muscles.

A whole-grain diet can reduce the risks of heart diseases as it can control blood pressure, which prevents blood clotting in the vessels.

4: Low Fat Dairy

Low-fat dairy like yogurt, cheese, and milk helps to control the cholesterol level in the body because it contains plenty of unsaturated fats.

Intake of low-fat dairy aids in lowering the chances of heart disease in the body and keeps the heart healthy for pumping of blood.

Exercise

Besides the diet, exercising regularly is very essential for the health of your heart. The exercise keeps the blood circulation high in the body and enhances oxygen supply to the muscles. Running, walking and cycling are the physical activities that can easily help you to keep your heart healthy and strong.

1: Running

Running is the movement of leg and arm muscles and it can build endurance and strength in your body. It enhances the circulation in the body and makes it possible for the heart muscles to supply more oxygen to the other organs.

Running burns the extra fats in your body and maintains the weight of your body that in return helps to lower the level of cholesterol.

2: Walking

Walking regularly in the fresh air can keep you young and fit well as it provides the body with plenty of fresh oxygen that keeps the heart muscles healthy.

Morning walk prevents the body from risks of high blood pressure and also it keeps you active the whole day.

3: Cycling

Outdoor cycling helps keep the body healthy because it involves the movement of legs and arms and enhances blood circulation in the body. 

Furthermore, outdoor cycling reduces the risks of diseases by regulating the pressure of blood in the vessels. 

Conclusion 

A healthier heart helps to perform various daily routine tasks as it is the central working center of the body. Take a good diet that includes fruits & vegetables, whole grains, and low-fat dairy to keep your heart healthy.

Exercise like cycling, running, and walking can reduce the risks of heart disease because it can control the level of cholesterol in the body. It enhances the circulation of blood and strengthens the heart muscles by increasing the supply of oxygen.

I hope my guide will help you take a diet rich in nutrients and vitamins and exercises to keep your heart healthy. Good luck!

About Carissa Taylor

Carissa is the founder and creator of the Gliving. With an emphasis on healthy eating and living, Carissa's recipes and food photography have been featured in various publications including the Food Network Blog, Huffington Post, TODAY Food, and more.