The heart is one of the hardest working vital muscles in the body, pumping nearly 8 gallons of blood in one minute. Decreased heart function can result in congestive heart failure, which occurs when the heart muscle loses strength and eventually stops. If your heart is not functioning properly, you will feel tired, your legs and lungs will fill with fluid, you will feel dizzy and weak, and your heart will beat irregularly. Fortunately, you can improve heart function by adopting a heart-healthy diet, exercising, and making lifestyle changes.
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Method 1 of 3: Adopting a Heart-Healthy Diet
Step 1. Eat foods rich in omega-3 fatty acids
Aim to eat fish twice a week or look for a daily supplement containing 0.3 and 0.5 grams of EPA and DHA. Omega-3 fatty acids can protect the heart muscle by reducing inflammation in the body. Omega-3 fatty acids also reduce triglyceride levels, blood pressure, blood clotting time, and irregular heartbeat. While you can buy omega-3 fatty acid supplements in liquid gel capsules, there are some foods that are high in omega-3s, including:
- Salmon
- lake trout
- Herring
- Sardines
- Tuna
Buy fish caught by fishermen and avoid farmed fish which are high in antibiotics, pesticides, and other chemicals that are harmful to health
Step 2. Add nuts in your daily diet
Nuts contain omega-3 fatty acids, fiber, vitamin E, plant sterols, and arginine, which is an amino acid that helps loosen blood vessels and reduce blood pressure. All of these ingredients can protect the heart, and the US Food and Drug Administration (FDA) states that eating 30 grams of nuts a day can reduce the risk of heart disease. Fiber and plant sterols help lower cholesterol, keep you full even if you eat less, and can reduce the risk of diabetes, while vitamin E can prevent plaque formation in arteries. Try adding a handful of walnuts or almonds to your diet. You can eat 40 grams of nuts or 2 tablespoons of peanut butter to get its health benefits.
Since nuts are high in calories, eat less and stop eating chips or drinking soda to balance those extra calories
Step 3. Eat more berries
Try to eat 100 grams of berries in a day. Berries, such as strawberries and blueberries, are high in phytonutrients that help protect the heart. Studies show that eating berries daily can improve platelet function and "good" HDL cholesterol and lower blood pressure. Both of these changes will help protect the heart from cardiovascular disease and improve heart function. Berries are also rich in antioxidants called polyphenols. Polyphenols are found in plants and research shows that they can protect against cancer and cardiovascular disease.
You can also eat dark chocolate, or drink tea and red wine which are also high in polyphenols
Step 4. Eat colorful vegetables
Eat 150–300 grams of red, yellow, and orange vegetables that are high in carotenoids and flavonoids. Both of these ingredients can protect you from cardiovascular disease and improve heart function by preventing the oxidation of cholesterol in the arteries. Oxidized cholesterol can increase the formation of plaque in the arteries which then causes heart disease. While you can get carotenoids by taking beta-carotene or astaxanthin supplements, there are some vegetables that naturally contain high amounts of carotenoids, such as:
- Pumpkin
- Carrot
- Winter squash
- Plantain
- Mustard
- Tomatoes
- Chili or red pepper
- Broccoli
- Brussels sprouts
- Kale
- Spinach
- Orange
- Peas
Step 5. Eat avocado
Try to eat an avocado every day, but only of the seed as this fruit is high in calories. Try including avocado in a salad, on a sandwich, or instead of butter. Avocados are known as one of nature's superfoods because they are high in monounsaturated fatty acids that lower LDL or "bad" cholesterol, as well as polyunsaturated fatty acids, which in moderation are good for the heart. Avocados also have anti-inflammatory properties.
Inflammation increases the risk of atherosclerosis and hardens the arteries. This can lead to high blood pressure and congestive heart failure
Step 6. Eat foods high in resveratrol
Try 1–2 cups of grape or grape juice, or eat 300 grams of grapes or raisins. Resveratrol is a natural polyphenol that reduces the "stickiness" of blood platelets, thereby preventing plaque formation, lowering blood pressure, and improving heart function. Although it can be obtained in supplement form, resveratrol is also contained in various types of food, including:
- Red and black grapes
- Red and black currant
- Red wine (talk to your doctor about safe amounts for health benefits)
Step 7. Avoid foods that contain trans fatty acids
Trans fats increase “bad” cholesterol (LDL) and lower “good” cholesterol (HDL). Trans fats are produced industrially so that food does not go bad and can be displayed for a longer time. High cholesterol levels increase the risk of high blood pressure, and ultimately improve the work of the heart. In turn, this will increase the risk of congestive heart failure and weakened heart function. Foods that are high in trans fats include:
- Fried foods (including fried chicken, french fries, and donuts)
- Breads and cakes (especially those with butter)
- Fried snacks (such as chips or popcorn)
- Frozen dough (such as canned cookie, biscuit, or pizza dough)
- Cream (such as non-dairy coffee cream)
- Margarine
Method 2 of 3: Exercise to Improve Heart Function
Step 1. Know the benefits of regular exercise
Because it is a muscle, the heart needs exercise. A sedentary lifestyle, such as sitting all day, is the highest risk factor for heart disease. In contrast, a combination of stretching, aerobic exercise, and strength training can strengthen the heart and cardiovascular system. That's because it improves circulation and helps the body use oxygen more efficiently.
Exercise can also improve sleep and reduce stress, which are both important for heart health
Step 2. Stretch before and after exercise
Stretching, or slowly lengthening the muscles, aims to prepare the muscles for activity and provide balance that prevents injury. Stretch your arms and legs for 7 to 10 minutes before and after exercise to reduce soreness the next day. Make sure you control the area of the body that is stretched. Don't jump or hold the stretch for more than 15 seconds because the muscles may be pulled or torn. Instead, breathe regularly and slowly stretch the muscles that are most tense first to increase the range of motion.
- Stretching will result in better physical fitness, increase physical and mental relaxation, and reduce muscle soreness.
- Don't stretch early in the morning right after waking up. Wait at least an hour for the muscles to heat up.
Step 3. Do aerobic (cardiovascular) exercise
Aerobic exercise is highly recommended for heart health because it can break down stored fatty acids and give more strength to the heart muscle. Aerobic exercise strengthens the heart and lungs thereby increasing the release of energy and helping the heart function to work more efficiently. Start aerobic exercise every other day to form a habit. Then, increase it to 30 minutes, 6 days a week. Aerobic exercises that can help improve daily heart function include:
- Walk
- jogging
- Paddle
- Swimming
- Tennis
- Golf
- Ski
- Skateboarding or skateboarding
- Bicycle
- Jump rope
-
Low impact aerobics
Any exercise that increases your heart rate and makes you gasp for breath can increase the work of the heart muscle and improve its function
Step 4. Do strength training (resistance)
Strength training every other day aims to give the muscles a chance to rest between sessions. You can build strength by lifting weights, which will tone your muscles, add strength, and improve balance and coordination. For this reason, research is beginning to show that strength training is an important part of heart health. The American Heart Association recommends strength training because:
- Increases bone, muscle and connective tissue strength.
- Reduce the risk of injury.
- Improve muscle shape that burns more calories so that a normal weight is easier to maintain.
- Improve quality of life.
- Lowers blood pressure, reduces the amount of oxygen and blood needed to maintain healthy cells, and reduces the overall risk of disease.
Method 3 of 3: Developing a Healthy Lifestyle
Step 1. Try stress-reducing techniques
You can reduce everyday stress by trying yoga, listening to relaxing music, meditating, exercising, or talking to friends. Stress can interfere with heart function and increase the inflammatory response in the body. Stress also affects behavior that affects arteries and heart function. For example, when stressed many people turn to alcohol, smoke, overeat, and don't have enough time to rest or exercise. This leads to high blood pressure, damage to artery walls, and obesity, all of which can impair heart function.
Try different stress-reducing techniques until you find one that's truly relaxing. You can also try deep breathing exercises, massage, hypnosis, or taici
Step 2. Quit smoking
Talk to your doctor about a smoking cessation program that fits your lifestyle. Or at least reduced because cigarettes contain thousands of chemicals that can cause serious heart damage. Smoking reduces heart function because it raises blood pressure, reduces exercise tolerance, and increases the chances of blood clots. Nicotine which is an addictive compound in cigarettes can increase heart rate and blood pressure.
You should also be careful not to become a secondhand smoker because other people's secondhand smoke can also damage your heart. Choose an open area, away from the cigarette smoke of your friends and family
Step 3. Laugh
Laughter reduces stress, which in turn improves heart function. Researchers found that the old saying “laughter is the best medicine” does have some truth in it. They found that people with heart disease were 40% less likely to laugh than people of the same age without heart disease. Try to find things in life that bring you joy and make you laugh every day. You can try:
- Watch funny movies or TV shows
- Reading comedy books
- Laugh at your pet's funny behavior
- Hang out with people who make you laugh
Step 4. Get 7–8 hours of sleep at night
Sleeping less than 6 hours at night or more than 9 hours can increase the risk of heart disease and death. But sleeping 7–8 hours every night gives you a full rest and is also refreshing. More importantly, getting enough sleep helps reduce stress and allows the body to relax and unwind.
Lack of sleep can lead to increased blood pressure, irritability, instability, and decreased energy levels
Step 5. Consider reducing alcohol intake
Talk to your doctor about whether you should reduce or stop drinking alcohol. If there's no reason to stop you from drinking, a drink or two will be safe. However, if you or a family member has a history of alcoholism, hypertriglyceridemia, pancreatitis, liver disease, heart failure, or uncontrolled hypertension, you should not drink alcohol. Each of these conditions can impair heart function.
Review your alcohol intake with your doctor annually to discuss the benefits and risks
Step 6. Check blood pressure regularly
You should have your blood pressure measured annually if it is within normal limits because blood pressure is an indication of heart function. High blood pressure is one of the major health problems that impairs heart function. If your blood pressure is high, you should follow the treatment plan your doctor has given you. In addition, there are some lifestyle changes that you can make, including:
- Maintain body weight within normal limits.
- Drink at least 8 glasses of water each containing 250 ml to avoid dehydration.
- Reduce the caffeine you drink every day.
- Join the support community.
Tips
Women's muscles will not be as muscular as men's because the growth of muscle mass depends on male hormones. Women's bodies will be toned by doing strength training as a weekly exercise routine
Warning
Consult with your doctor before starting a new exercise program to make sure there are no health problems or medications that will affect the results
