Daily exercise, especially complex aerobic activity like running, dancing or swimming, and being physically active is essential to optimal cardiovascular health. At least 30 minutes of some kind of daily activity greatly improves blood pressure, lowers cholesterol and reduces stress.

Healthy eating. Eating mostly plant-based foods that are not processed are a key component of better cardiovascular health.

Stop drinking and smoking. Alcohol is a direct cardiotoxin and is bad for your heart. It can lead to abnormal heart rhythms, weakening of the heart and can increase inflammation. It does not matter in what form the alcohol comes in as the end result is damage to the heart and to the vascular system. Smoking causes inflammation and damage to all vascular beds and is a major cause of heart attacks and strokes.

How do our sleeping habits affect our cardiovascular health?

Poor sleep leads to the upregulation of stress hormones, like cortisol and adrenaline. These hormones lead to increased production of glucose, which can lead to diabetes and obesity. Stress hormones also increase baseline heart rate and blood pressure causing the heart to work harder.

Poor sleep also changes our food choices making us crave more carbohydrate-rich foods, like refined processed carbohydrates. Poor food choices lead to obesity and diabetes that significantly and adversely affect our cardiovascular health.

What heart-healthy foods should we eat more often?

  • Leafy Green Vegetables: Leafy green vegetables like spinach, kale and collard greens are well-known for their wealth of vitamins, minerals and antioxidants. They’re also high in dietary nitrates, which have been shown to reduce blood pressure, decrease arterial stiffness and improve the function of cells lining the blood vessels.
  • Nuts and Seeds: Walnuts, Almonds and seeds are a great source of fiber and micronutrients like magnesium, copper and manganese, are high in fiber and monounsaturated fats and omega-3 fatty acids. Seeds may improve several heart disease risk factors, including inflammation, blood pressure, cholesterol and triglycerides. Almonds have been linked to reductions in cholesterol and belly fat. Walnuts can help reduce cholesterol and blood pressure and may be associated with a lower risk of heart disease.
  • Whole Grains: Common types of whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat and quinoa. Eating whole grains is associated with lower cholesterol and systolic blood pressure, as well as a lower risk in heart disease.
  • Fatty Fish and Fish Oil: Fatty fish like salmon, mackerel, sardines and tuna are loaded with omega-3 fatty acids, which have been studied extensively for their heart-health benefits.
  • Tomatoes: Tomatoes are rich in lycopene and have been associated with a lower risk of heart disease and stroke, as well as an increase in “good” HDL cholesterol.
  • Garlic: Garlic and its components have been shown to help reduce blood pressure and cholesterol. They may also help inhibit blood clot formation.
  • Green Tea: Green tea is high in polyphenols and catechins. It has been associated with lower cholesterol, triglycerides and blood pressure.

Why is exercise so good for your health?

Exercise burns calories, which can help you maintain or reach a healthy weight. Regular exercise also improves factors linked to cardiovascular health, resulting in lower blood pressure, healthier cholesterol levels, and better blood sugar regulation.

Exercise also promotes positive physiological changes, such as encouraging the heart’s arteries to dilate more readily. It also helps your sympathetic nervous system (which controls your heart rate and blood pressure) to be less reactive.