Two Simple Steps Toward a Heart-Healthy Lifestyle

In this day and age, it can be extremely difficult to maintain everyday activities that benefit your collective heart health, however, this guide will help you adapt your habits in order to achieve a heart-healthy lifestyle.


  • Eat whole grains and beans
  • Eat a variety of fruits and vegetables
  • Eat vegetable oils, nuts, and seeds
  • Eat fatty fish and avocado
  • Limit fatty animal products

A few whole foods that you can commit to eating, which will drastically improve your heart health are oatmeal, brown rice, salmon, almonds, spinach, and berries. These foods contain specific substances that are crucial to maintaining heart-healthy lifestyle. Some of these substances include:

  • Omega 3 Fats
  • Whole grains
  • Soy Protein
  • Soluble Fiber
  • Fish Oil


For optimal heart health, the American Heart Association recommends 30 minutes of moderate to vigorous aerobic exercise throughout the week. Three 10-minute sessions during the day can also be just as beneficial as a half-hour exercise session. Some activities to help improve your heart health could include:

  • Walking
  • Stair Climbing
  • Biking
  • Swimming
  • Elliptical Machine
  • Zumba
  • Yoga

In addition, your heart-healthy exercise plan should include both aerobic exercise and anaerobic exercise. Aerobic exercises get your heart rate up, and help to strengthen your heart and lungs. Anaerobic exercises like weight-lifting, help your body accumulate muscle which allows your body’s metabolism and immune system to function more efficiently.

Heart-Healthy Facts

  • On average, every minute you walk extends your life by 1 ½ – 2 minutes
  • Regular physical activity and a healthy diet can help prevent you from depression and arthritis
  • Physical activity helps prevent bone loss, and improves coordination and balance
  • Increased levels of physical activity reduce the risk of many aging-related diseases
  • According to the Centers for Disease Control and Prevention (CDC), physical inactivity is the top heart disease risk factor


Julia Snegg, Wellness Ambassador