- Before we start talking cardio, let’s make sure we all understand exactly what cardiovascular disease (CVD) is. According to the National Institute of Health (NIH), CVD is a general term that encompasses a wide range of conditions affecting the heart and blood vessels.
- CVD includes various issues, such as:
- Coronary Artery Disease (CAD), also known as coronary heart disease.
- Stroke.
- Heart failure.
- Heart valve problems.
- Arrhythmia (abnormal heart rhythms).
Perhaps the most important thing to know about CVD is that it is the leading cause of death for men and women in the United States, according to the Centers For Disease Control (CDC). And according to heart.org, cardiovascular diseases, including heart disease and stroke, claim more lives in the U.S. than all forms of cancer and accidental deaths – the #2 and #3 causes of death – combined. To put this in perspective, one person dies every 34 seconds from a cardiovascular disease- yikes!
That’s the bad news. The good news is that there is a lot you can do to help keep your heart beating for a very long time!
These tips include:
EXERCISE
The best exercise for improving heart health is aerobic exercise, according to most experts. They advise exercising for 30 minutes a day, five days a week. Exercising this often may seem like a challenge for some, but it’s important. So, brush the cobwebs off your tennis racquet; take a brisk walk during your lunchtime; or bike to work. Whatever you choose – just get moving!
(Please note that you should always check with your doctor first to see what is the best exercise regimen for you.)
EAT HEART-HEALTHY FOODS
As the old saying goes, ‘garbage in, garbage out.’ If you fill your body with foods that cause high cholesterol, a killer for the heart, then you’re making heart matters worse.
According to the National Institute of Health (NIH), heart-healthy foods include:
Vegetables such as leafy greens (spinach, collard greens, kale, cabbage), broccoli, and carrots.
- Fruits such as apples, bananas, oranges, pears, grapes, and prunes.
- Whole grains such as plain oatmeal, brown rice, and whole-grain bread or tortillas.
- Fat-free or low-fat dairy varieties of certain foods such as milk, cheese, or yogurt.
- Protein-rich foods:
- Fish high in omega-3 fatty acids (salmon, tuna, and trout).
- Lean meats such as 95% lean ground beef or pork tenderloin or skinless chicken or turkey.
- Eggs.
- Nuts, seeds, and soy products (tofu).
- Legumes such as kidney beans, lentils, chickpeas, black-eyed peas, and lima beans.
- Oils and foods high in monounsaturated and polyunsaturated fats:
- Canola, corn, olive, safflower, sesame, sunflower, and soybean oils (not coconut or palm oil).
- Nuts such as walnuts, almonds, and pine nuts.
- Nut and seed butters.
- Salmon and trout.
- Seeds (sesame, sunflower, pumpkin, or flax).
- Avocados.
- Tofu.
FOODS TO LIMIT
A heart-healthy eating plan limits sodium (salt), saturated fat, added sugars, and alcohol.
INSTEAD, Choose low-sodium, reduced-sodium, or no-salt-added products.
- Eat leaner, lower-fat, and skinless meats instead of fatty cuts of meat and chicken with skin.
- Consume lower-fat dairy products instead of whole-milk.
- Use certain vegetable oils (such as olive and canola oil) instead of butter, lard, and coconut and palm oils.
For more information about what you can do to keep your ticker healthy and to spread the good heart-health news, visit: World Heart Day 2025 – Global Action for Heart Health | WHF
This information is for educational purposes. Please consult your physician regarding any medical issues. The Visiting Nurse Association of the Treasure Coast (VNA) is committed to bringing trusted and quality home health, private care and hospice to Indian River County patients. For more information about VNA services, call 772-567-5551 or visit www.vnatc.com.
