There are many things that play a role when trying to take in consideration a heart healthy lifestyle.  We at the Boone Heart Institute want you to be as informed as possible so below is a list of the factors that you should consider along with one of our programs at the Boone Heart Institute.

 

Nutrition

What you eat matters.  At the center of good over all health is good nutrition.  It is important to be aware of what you are consuming and how it may affect your body.  Below are a few examples of heart healthy foods.

• Salmon – due to the Omega-3 fatty acids
• Flaxseed – (ground) Omega-3 fatty acids, fiber and phytoestrogens
• Oatmeal – Omega-3 fatty acids, magnesium, potassium, folate, niacin, calcium, solube fiber
• Black & Kidney Beans – B-complex vitamins, niacin, folate, magnesium, omega-3 fatty acids, calcium, soluble fiber.
• Almonds – Plant omega-3 fatty acids, vitamin E, magnesium, fiber, heart-favorable mono and polyunsaturated fats and phtosterols
• Walnuts – Plant omega-3 fatty acids, vitamin E, magnesium, folate, fiber, heart-favorable mono and polyunsaturated fats and phytosterols
• Red wine – Catechins and reservatrol
• Tuna – Omega-3 fatty acids, folate and niacin
• Tofu – Niacin, folate, calcium, magnesium and potassium
• Blueberries – Beta-carotene and lutein, anthocyanin, ellagic acid, vitamin C, folate, calcium, magnesium, potassium and fiber

 

Physical Activity

The benefits of physical activity are known to most and highly proven for heart health.  It is important to get moving even its just for a brisk walk to get your mail.  The key is to start off with an obtainable goal and keep building on that.  For example start out with a 15-minute walk a day and then build up to 30-minutes, etc.  Get up and get moving!

 

Weight Management

Losing weight is easier said then done and keeping those extra pounds off can be equally as challenging.  Here are some helpful resources to help you manage your weight.

American Heart Association

Weightwatchers

 

Stress Management

Take control of your stress before it takes control of you and your heart’s health.  Whether its managing the challenges of a fast-paced lifestyle or facing a crisis, taking care and properly managing your stress is extremely important for a healthy heart.

 

Quit Smoking

Quitting is extremely important for your over all health and in particular your heart’s health.  If you or someone you know needs help quitting please research your options below.  Stop putting it off and make a plan to quit today!