Your ticker, your life's blood. The heart is the most important muscle in your body and as such it needs to be taken care of. It's crucial for every breath, every movement, and every thought you have. Yet, we often disregard this vital organ until something goes wrong. 

But what if I told you that with a few changes to your lifestyle, you could strengthen your heart, decrease the likelihood of heart disease and add years to your life? Welcome to the world of diet and exercise.

The Power of a Diet Built for the Heart

Let's begin with the fuel that keeps your heart firing on all cylinders: Your diet. You've heard the saying "You are what you eat," right? Well when it comes to heart health there really is no better way to put it. A diet full of whole foods can be your greatest ally in keeping a strong ticker.

  • Taste The Rainbow: Eat fruits and vegetables from all corners of the color spectrum. These plant-based gems are packed with antioxidants, vitamins and fiber — nutrients that help regulate blood pressure and keep arteries clean. Aim for at least five servings daily, and get creative with them! Roast or grill vegetables as an appetizer or side dish; add fruit to smoothies or salads; and snack on raw veggies with hummus or guacamole.
  • Lean On Lean Protein: When choosing proteins go for leaner sources like fish (particularly fatty fish like salmon), poultry legumes (beans)and nuts over red meat and processed meats which are higher in fat and cholesterol. Fatty fish like salmon, mackerel, sardines or albacore tuna are high in omega-3 fatty acids; these acids lower triglyceride levels by reducing fat buildup in artery walls.
  • Healthy Fats Are Your Friend: Don't fear fats but make sure you're eating good ones like monounsaturated fats found in olive oil avocados and macadamia nuts. Research suggests that these fats help lower bad cholesterol levels and reduce risk of heart disease. Also, be mindful of the amount you consume as all fats are calorie-dense.
  • Hydrate, Hydrate, Hydrate: Water is the stuff of life and is essential to keep your body healthy. Make sure to drink at least eight glasses a day (more in the summer or if you have an active lifestyle) to avoid dehydration. Staying hydrated helps maintain normal blood pressure by preventing blood from thickening and forming potentially dangerous clots.
  • Go Whole Grain: Whole grains like brown rice quinoa breads pastas deliver more nutrients than their refined counterparts and have been proven to reduce the risk of heart disease by lowering bad cholesterol levels. The fiber in whole grains also helps control blood sugar levels which is beneficial for people with diabetes.

Supplements for a Stronger Heart

Although it's best to get all necessary vitamins through food itself, certain supplements can improve your heart health:

  • Omega-3 fatty acids: Found in fatty fish like salmon as well as flaxseed oil fish oil walnuts and algae-based supplements omega-3s are known for reducing inflammation lowering triglycerides slowing down plaque development within arteries reducing platelet aggregation thinning blood...the list goes on. Omega-3s have even been proven to lower risk of heart attack or stroke.
  • Coenzyme Q10 (CoQ10): This stuff is important for your cells, especially in the heart. It helps produce energy. As you age, your body makes less of it, which means taking supplements will be a wise choice. Evidence suggests it lowers blood pressure and improves heart function in people with heart failure.
  • Magnesium: This bad boy regulates blood pressure, keeps blood sugar steady, and supports a healthy rhythm in your body. A magnesium deficiency has been linked to an increased risk of heart disease so if you don't get enough from foods then you should look into supplementation.

Exercise: The Secret to a Healthy Heart

Eating well is only half the battle; exercise is just as important in keeping your heart healthy. Regular physical activity can help prevent heart disease, boost circulation, and strengthen the muscle to pump more efficiently.

  • Cardiovascular Training: Make sure you're getting at least 150 minutes of aerobic exercise every week at moderate intensity or 75 minutes of high-intensity aerobics. Walking briskly, going for a jog or bike ride, swimming, or even dancing can get your blood pumping and heart rate up. Changing your workouts frequently will also challenge different muscles and make exercising more interesting.
  • Strength Training: Remember those muscles! Resistance training two to three days a week helps maintain lean muscle mass, increase metabolism, and enhance overall strength and endurance. Plus, building muscle improves insulin sensitivity, which lowers blood sugar levels, reducing the risk of heart disease.
  • Flexibility and Balance Activities: Yoga and tai chi are great ways to improve flexibility and balance while lowering stress levels. These low-impact exercises also aid in recovery from higher-intensity workouts.
  • Consistency is Key: It's important to take a weight loss supplement consistently to reap its long-term benefits on your health and weight management goals. Aim to take the pill as directed most days of the week — it doesn't have to be an intense dose as long as you're following the recommended guidelines! You can start increasing the dosage once you feel ready, but don't push it; any amount of the weight loss pill is better than none!

Fitness Equipment for Cardio Workouts

Looking to invest in some cardiovascular workout equipment? Consider these items:

  • Treadmill or Elliptical: For those days when you're unable to make it outside or go to the gym. These machines are perfect additions for home work outs since they allow you to walk/run/hike/cycle/stair climb all in one place. Machines with incline settings and resistance features can make your work out more intense.
  • Dumbbells and Resistance Bands: Adjust these to match your strength level and use them to get stronger. These two items are excellent space-saving additions to help you incorporate strength training into your routine.
  • Yoga Mat and Stability Ball: Core strengthening exercises combined with a yoga mat and stability ball will help you stretch, strengthen, improve balance, and increase overall body awareness.

Cookbooks for Healthy, Delicious Meals

Don't think that having a heart-healthy diet means an end to tasty meals. With the right cookbooks, you can still enjoy delicious food while taking care of your heart. Here are a few favorites:

  • "The Heal Your Heart Cookbook" by Katie Pickrell: Inside this book is over 200 recipes designed specifically for cardiovascular health, from chocolate cake to chicken curry. It's packed full of foods that are not only good for you but also taste great — no boring or tasteless health food here.
  • "The PlantPure Nation Cookbook" by Kim Campbell: If you're looking to go plant-based, then this cookbook will be extremely helpful in transitioning. It has recipes so delicious that even the pickiest eaters will enjoy them, while still being heart-friendly. The best part? They're all made from whole ingredients so they provide lots of nutrients as well.
  • "The Mediterranean Diet Cookbook" by Amy Riolo: Eat like you're on the coast, but not just any coast, a coast that's good for your heart. It's full of recipes you'll love and nutrients your body needs. On top of that, it's loaded with fresh produce—lean proteins, too! This book offers a variety of dishes, from Greek salad to Moroccan tagines. With new twists on old favorites, it'll be a lifesaver!

It's easy to forget how important our hearts are. They're like little engines that power our bodies all day, so why not treat them as such? 

By being mindful about what we eat and sticking to an exercise routine, we can ensure they stay strong and healthy. 

Eating foods full of nutrients, taking supplements when needed, and making exercise non-negotiable will all help — trust me!