In recognition of Heart Month, we at Home Helpers Homecare of Drexel Hill would like to emphasize the importance of maintaining your loved one’s heart health and provide a little insight into making it happen in the home.
A heart-healthy lifestyle is crucial for preventing heart disease, the leading cause of death in the United States. Hopefully, you’ll find the diet and exercise tips this short guide provides to be as practical as they are vital for heart health and extended vitality.
Understanding Heart Health
Heart disease encompasses a range of conditions that affect the heart, including coronary artery disease, arrhythmias, and heart defects. Incorporating a healthy diet and moderate exercise are lifestyle choices that are proven to be key components in preventing heart disease.
The Heart-Healthy Diet
A diet beneficial for heart health emphasizes consuming foods that enhance heart functionality and lower the chances of developing diseases. Consider these nutritional guidelines:
Fruits and Vegetables:
Strive to add a diverse range of fruits and vegetables to the diet of your loved one. These items are loaded with vitamins, minerals, and antioxidants beneficial for maintaining a healthy heart. According to the American Heart Association, it's recommended to fill half of your plate with fruits and vegetables during each meal.
Whole Grains:
Foods like oatmeal, whole wheat bread, and brown rice are examples of whole grains that offer fiber, aiding in the reduction of cholesterol, a contributor to heart disease.
Lean Proteins:
Meals should include sources of lean protein such as poultry, fish, beans, and legumes. Fish, particularly those high in omega-3 fatty acids like salmon, are known to decrease heart disease risks.
Limiting Unhealthy Fats:
It's important to cut down on the consumption of saturated and trans fats to support heart health. Choose better fat options found in foods like avocados, nuts, and olive oil instead.
Sodium and Sugar:
Reducing the intake of sodium and sugars is essential to avoid hypertension and obesity, which are known risk factors for heart disease.
Exercise for Heart Health
Engaging in physical activities plays a crucial role in promoting heart wellness. Activities that elevate heart rate not only enhance cardiac efficiency but also help in reducing blood pressure and achieving a balanced body weight.
Begin Gently:
For those not accustomed to regular physical activity, it's advised to initiate activities at a gentle pace and incrementally increase their intensity. Simple exercises like walking or engaging in gardening can positively impact heart health.
Consistency is Key:
Following the guidance of the American Heart Association, adults should aim for a minimum of 150 minutes of activities of moderate intensity every week. This recommendation can be met by engaging in 30-minute exercise sessions five times a week.
Strength Exercises:
It's beneficial to include activities that strengthen muscles at least two days per week. Options such as light weightlifting or using resistance bands are excellent, and they can be tailored to suit the fitness levels and physical conditions of the individual.
The Role of In-Home Care
Caregivers in the home are essential in fostering lifestyles that benefit heart health. They offer support in preparing nutritious meals, promoting consistent engagement in physical activities, and offering companionship that inspires adherence to routines that benefit the heart.
Heart Month acts as a crucial prompt about the significance of caring for our heart. Concentrating on nutritional eating habits and regular exercise enables us to aid our loved ones in adopting practices that boost heart health, minimize heart disease risks, and improve general wellness.
Citations
- American Heart Association. “The American Heart Association Diet and Lifestyle Recommendations.” https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
- Centers for Disease Control and Prevention. “Heart Disease Facts.” https://www.cdc.gov/heartdisease/facts.htm
- Mayo Clinic. “Heart-healthy diet: 8 steps to prevent heart disease.” https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702
- National Heart, Lung, and Blood Institute. “Physical Activity and Your Heart.” https://www.nhlbi.nih.gov/health-topics/physical-activity-and-your-heart
- American Heart Association. “Recommendations for Physical Activity in Adults and Kids.” https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adultsTop of Form