Heart Healthy Diets, Combined With Moderate Exercise, To Establish Your Better Health for Today

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 Your Heart Healthy Diet Plans Will Shape Your Better Health for Today

Basic Facts about the Heart

All organs are essential but the human heart is perhaps the most important organ in the body after the brain. The heart is the symbol of life, as your heartbeat determines whether you are dead or alive. In addition, doctors can easily tell if a woman is (7 weeks) pregnant by simply detecting the heartbeat of the baby using ultrasound.

As far as fun facts are concerned, the heart:

  • Is roughly the size of a fist
  • Is located at the center of the chest towards the left
  • Weight between 230 and 340 grams
  • Beats 100,000 times in a day (60 to 80 beats per minute)
  • Pumps 5.7 liters of blood

This vital organ is responsible for pumping blood throughout your body thereby supplying oxygen, nutrients and hormones to your cells. It also distributes white blood cells to every corner of your body in case of any pathogenic attack.

Notably, the heart works in conjunction with blood vessels and the lungs to pump oxygen-rich blood to body tissues. At the same time, it is responsible for disposing metabolic wastes such as carbon dioxide and nitrogenous wastes from the blood.

The picture of a heart illustrated within a puzzle, with some missing pieces.

Going Into detail, Our Bodies Cannot Function Optimally Without The Heart.

Whenever, the heart malfunctions, the body tends to suffer as your tissues and cells become deprived off sufficient supply of blood. With this in mind, taking care of your heart’s health is of utter importance

Unfortunately, most people do not care about the health of their heart until they are much older. After all, most ailments that affect the heart begin when someone is in their 50s or 60s. Nevertheless, with more people eating junk and processed foods today, it is just a matter of time before we start hearing cases of stroke and heart disease affecting young adults.

The good news is that all these conditions are preventable. All you have to do is consume heart-healthy diets, combined with moderate exercise to establish your better health for today!

Common Ailments That Affect the Heart

Before delving into some of the healthy diets that are good for your heart, let’s have a look at some of the ailments that affect your cardiovascular health. This will give us a better understanding as to why you need to take care of your heart’s health.

The most common heart ailments and disorders include:

  • Coronary Artery Disease
The pictures of heart illustrating the outer image, and the image in half.

Coronary Artery Disease Is The Most Common Heart Ailment In The World.

This disease occurs when the blood vessels and arteries in the heart become narrowed or blocked by plaque deposits that contain fats and cholesterol subsequently restricting the supply of blood and oxygen to the heart. Without treatment, the disease can lead to angina, heart attack or even death.

  • Arrhythmia

Arrhythmia is a condition that causes the electrical system of the heart to malfunction. In essence, the disease causes irregular heartbeats whereby your heart may beat too quickly or too slowly or in between the two at various intervals. Symptoms include chest pain, shortness of breath, dizziness and extreme fatigue.

  • Peripheral Arterial Disease

The peripheral arterial disease occurs when the arteries become blocked subsequently limiting the flow of oxygen-rich blood to other organs and areas in the body. The disease emanates from the heart but affects other parts of your body especially the legs, feet, thighs and calf muscles.

  • Angina

Angina is a condition that comes because of coronary artery disease. The condition is characterized by discomfort, heaviness and pain in the chest and left arm due to lack of enough supply of oxygen and nutrients to the heart. Risk factors that may lead to Angina include cigarette smoking and cold temperatures.

The picture of an illuminating light bulb, dispalying your knowledge is power.

  • Heart Attack

    A heart attack or myocardial infarction occurs when supply of blood to part of your heart muscle is completely blocked. The blockage may be due to a blood clot that develops in one of the arteries or the presence of fatty deposits that block the arteries. The good news is that the damage is reversible so long as the doctor diagnoses the problem early.

  • Enlarged Heart (Cardiomegaly)

An enlarged heart is caused by high blood pressure or coronary artery disease. The condition is characterized by damaged heart muscles that do not pump blood effectively. This may lead to congestive heart failure as the heart’s ability to pump blood declines gradually. Cardiomegaly is not reversible and patients may require lifelong treatment and therapy to manage the condition.

  • Pulmonary Stenosis

Pulmonary Stenosis is a condition that occurs when the heart is unable to pump blood effectively from the right ventricle into the corresponding pulmonary artery due to tight valves. This might cause too much pressure to the heart, leading to severe complications such as heart failure and cardiac arrest.

  • Inherited Heart Conditions

Inherited heart conditions are hereditary disorders passed on through the family. These conditions can affect any age and they cannot be prevented. Fortunately, they can be well-managed or even cured through medication, surgery, eating well and exercising.

Heart Healthy Diets That Improve Cardiovascular Health

Alarmingly, one in every four deaths in the United States is related to heart disease. Fortunately, this is all avoidable by eating well, exercising and dropping bad lifestyle habits such as smoking, excessive drinking and consuming junk, fatty food.

The picure of a healthy food scale illustrating the types of food to eat to achieve your better health for today.

The Type of Diet That You Take Can Go a Long Way To Improve Your Cardiovascular Health And Prevent Heart Diseases.

Here are a few heart-healthy foods that you should consider to improve your cardiovascular health.

  • Fish

Fish such as tuna, mackerel, trout, salmon and herring are some of the foods that are rich in nutrients that are good for the heart. They contain Omega-3s and fatty acids that are essential for cardiovascular health.

  • Healthy Nuts & Legumes

Nuts and legumes are not only good for your heart, but also ideal for your weight. Eating nuts such as almonds help satisfy your hunger at the same time suppress your appetite by making you feel full.

  • Oatmeal

Oatmeal is known to contain soluble fiber that significantly reduces low-density lipoprotein cholesterol. With this in mind, consuming small portions of oatmeal can help reduce the absorption of bad cholesterol into your bloodstream.

  • Berries

Berries are renowned to help with mental health. However, recent studies suggest that eating blueberries can lower the risk of heart attack. They contain antioxidants and are rich in Vitamin C and fiber, which are essential nutrients for optimum cardiovascular health.

  • Fruits & Vegetables
The wonderful picture of an orange nestling in a foundatin of fresh water.

Fruits Such As Papaya, Oranges And Bananas Are Rich In Potassium, Magnesium And Beta-Carotene, Which Help The Muscles of The Heart To Contract While Reducing Blood Pressure.

Your diet should also contain reasonable portions of vegetables such as broccoli, spinach, garlic, carrots and tomatoes to improve the functions of the heart.

  • Skinless Poultry

If you love eating chicken, then opt for skinless poultry, as it contains unsaturated fats that are good for your health. The skin of any fowl contains high levels of cholesterol. For this reason, it should be omitted from your diet.

  • Fiber-rich whole grains

Fiber rich whole grains offer numerous benefits ranging from improved digestion to disease prevention. Dietary fiber also helps manage blood cholesterol levels and lower the risk of heart disease.

  • Dark Chocolate

Believe it or not, but chocolate is good for the heart. Various studies conclusively indicate that cocoa beans used to make chocolate contain polyphenols, which are compounds that may help lower the risk of heart disease. Nevertheless, this does not mean that you should buy a whole box of chocolate the next time you go shopping.

  • Red wine

Red wine contains antioxidants and resveratrol that make it heart healthy. However, it should be consumed at least once a day in small quantities, preferably after dinner.

Why Moderate Exercise is good for your Heart’s Health

The picture of two healthy older people riding their bike in the country side.

Regardless of Your Age Or Weight, Exercising Regularly Can Go a Long Way To Improve Your Cardiovascular Health.

Apparently, working out lowers blood pressure, burns excess fat and cholesterol, improves circulation and manages your weight. Importantly, exercising lowers the risk of developing heart disease and it prevents the onset of other heart-related conditions.

The best part is that you do not have to exercise on a daily basis. In addition, your workout schedule does not have to be intense. You can indulge in any physical activity that keeps your heart beating, such as swimming, dancing, walking, jogging or aerobics.

Take Away: Optimum Health Needs to be Nurtured

According to statistics from the World Health Organization, heart disease is one of the leading causes of death in the world. What most people do not know is that conditions affecting the heart are preventable through eating heart-healthy diets and exercising moderately.

The chalk board stating success, and go get it.

Do Not Be a Statistic And Succumb To Heart Diseases. Resolve To Include Heart-Healthy Diets In Your Schedule, Along With Moderate Exercise For Your Better Health Today And Beyond.

Importantly, you do not have to wait until you are in your 50s or 60s to start on this diet. You can begin right away to prevent the onset of heart disease and other lifestyle conditions. In any case, eating healthy foods can go a long way to maintain your health and general well being. Importantly, you need to be consistent in your diet choices and practice routines. A slight relapse may reverse all the gains achieved over the years. It is therefore prudent to maintain a strict plan.

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This is another post within our better health for today Blog, that has been nothing short of another avenue of knowledge level increase for me to articulate for every one of our wonderful guest, that are seeking to improve their current health condition or maintain it, through the recommended nutritional facts and some sort of exercise, whether it be moderate or more strenuous, it is all good for your better health for today.

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Please feel completely free to leave your heartfelt and relevant comments below, for our personal growth, and the insight for our valuable guests within our health blog.

One of the key goals of our site, is to always return questions within a relevant time frame, as we understand the urgency of your needs and respect your opinions. If we fail to accomplish this. I assure there is a valid reason, such as we are seeking the best content for your expected and useful answers. I hope to hear from you soon, sincerely, Jack Butler, founder of funlearningdevices.com

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22 Comments

  1. Louis

    The heart is really a very important organ in the human body. I absolutely agree with you on this subject.

    However, a lot of people do not adequately care for their heart due to ignorance. I already peel away poultry skin to avoid cholesterol and I’ll add more fruits and veggies to my meals. I always advise people as much as I can to stay away from cholesterol because of its negative effects on the body.

    Thanks for the work you do.

    • Jack Butler

      Thank you, Louis, for your ongoing visitation to our better health for today blog, as they are so vital for my personal growth, as well as the growth of our site. it is always very satisfying to hear of your agreements  to our posts and how you will move forward with your healthy decisions, fro your life. I hope to hear from you soon, sincerely, Jack

  2. akshaysaxena

    Awesome article Jack. I’ve never heard of these many types of heart diseases before. The heart is our crucial body part and we need to have at least this level of awareness. 

    Details provided by you are insightful and complete. Most of the elderly people go through heart ailments and every home has elders, we surely need to take a heart rich diet suggested by you. 

    Thanks a lot for sharing this article. Looking for more such educational information from you. Bookmarked your site. 

    • Jack Butler

      Thank you again, Akshaysaxena, for your ongoing heartfelt comments within our better health for today blog, your thoughts are always so insightful and relevant to our site’s growth in so many fashions. I really appreciate the way you feel of our content, and how beneficial it has been for your decisions for your daily walk for your health. I hope to hear from you soon, sincerely, Jack

  3. Vapz

    My uncle recently died of a heart-related disease. He kept fit all the time so we all were lost as to how he developed a heart disease. And it was still at the back of my mind, that if he could be doing all that exercising and pump up his heart rates as recommended, then it might mean that exercise isn’t the only thing that we need, for our heart’s well-being. And from reading this article, I can now see where he got it all wrong because while he was an exercise junky, he was also a junk food junky. He used to think that he needed a check for healthy dishes since he exercised a lot. 

    Heart healthy diets with moderate exercise should be what he would have imbibed to be able to have lived longer for us. I wish he knew this, he would still be here with us. 

    • Jack Butler

      Thank you, Vapz, for your ongoing engagment within our better health for today blog, as they are the cutting edge growth factor of our website. I am so sorry to hear of your Uncle’s passing, we are what we eat, no doubt your Uncles exercise did help strengthen his heart however our diet is essential for our heart health, and regular doctor visits is a must. I hope to hear from you soon, sincerely, Jack

  4. Olalekan

    I really appreciate this informative and educative article on our heart healthy diet. This article is really loaded, I commend your effort in putting this information together to share with us. The heart is very small but without it all other bigger organs are useless. We need to take care of our heart to be healthy always. I have to start taking the list of heart diet that you mentioned to prevent the diseases. I will share this with friends and family too. Good job

    • Jack Butler

      Thank  you again, Olalekan, for being such a loyal visitor, within our better health for today blog, as your heartfelt comments mean so much to our growth. It is very pleasing as well to hear of your agreements of this content, and how you plan on implementing  it within your daily life of healthy activities. I hope to hear from you soon, sincerely, Jack

  5. usman gagi

    Hi Jack Butler,

    Thank you for sharing this great informational article about heart diseases. It is a very important article. I’ve never heard of these many types of heart diseases before. The heart is our crucial body part and we need to have at least this level of awareness. The heart is really a very important organ in the human body. We need to take care of our heart to be healthy always.

    • Jack Butler

      Thank you again, Usman, for your ongoing comments within our better health for today post, as they are the main driving force of every aspect of our health Blogs development. I am always pleased to hear how beneficial our content is for our viewers as well Usman. I hope to hear from you soon, sincerely, Jack

  6. Jean

    Very informative article indeed!

    My grandmother passed away after her third heart attack  and undergoing  a double bypass. It taught me to change my diet and exercise more.

    It’s becoming increasingly important for people to improve their cardiovascular health. I like the list of foods you posted. I incorporate a lot of those into my diet already and it makes a big difference. 

    • Jack Butler

      Thank you, Jean, for your amazing and heartfelt comments within our Heart-Healthy Diets post, as they are the major driving force of my personal growth, nest to my personal research. I am sorry to hear of your grandmothers passing, however, it is very pleasing to hear how seriously you are taking your personal health. I hope to hear from you son, sincerely, Jack

  7. tawhid

    Hello Jack,

    I have read your article of Heart Healthy Diets, Combined With Moderate Exercise, To Establish Your Better Health For Today, I really appreciate this informative and educative article on heart-healthy diets.  The heart is really a very important organ in the human body.  A heart is our crucial body part and we need to have at least this level of awareness.  The details you have given are insightful and complete,  Thanks a lot for sharing this article.

    • Jack Butler

      Thank you, Tawhid, for your very encouraging comments within our heart Healthy Diets post, as they are our major foundation of growth facts that we seek for everyone’s benefit to move forward. it is also so wonderful to hear how accurate, and beneficial this content has meant for your daily walk. I hope to hear from you soon, sincerely, Jack

  8. Michael Melnick

    Hi Jack. Bravo! What a fabulous  article. You captured my interest immediately. It’s well written and extremely well documented! As a layman, I fully understood all of your points as your explanation  was clear and concise. As a heart patient, I have done a lot of similar research and have come up with many of the identical material. I fully appreciate your in-depth  research. Please keep writing and please include me on your subscriber list for your blog. Thank you much for your contribution to our health and welfare. All the best Mike

    • Jack Butler

      Thank you,  Michael, for your ever so engaging and thorough comments within our Heart Healthy Diets, as they are so critical for our sites ongoing development. I am so pleased to hear just how accurate this content was for you, considering your current health issues, I hope the best for you Mike as well, and I will certainly place you within our subscriber’s list. I hope to hear from you very soon, sincerely, Jack

  9. Strahinja

    I love all of your posts. They are thorough and very informative. I am very interested in a healthy lifestyle and I have always chosen the foods I eat very carefully, because meals and exercise, are the mainstay of our better health for today. Bad food creates misbalance of nutrients in body and this causes different sorts of health problems.

    I loved that you listed the most common heart and coronary diseases. Definitely, having a good heart means having proper exercise, decent genetics and also healthy nutrition. Only combination of these 3 can ensure your heart functions well for a long time.

    Strahinja

    • Jack Butler

      Thank you, Strahinja, for your wonderful and encouraging comments within our better health for today blog, as they are the foundation of our site, in so many ways. It is great hearing your testimonies, and how beneficial you felt this content was for yourself, and every viewer that engages this site. I hope to hear from you soon, sincerely, Jack

  10. cjciganotto

    Hi Jack, 

    I have always been and I am a person that I have found a lot of satisfaction when my body is fully functioning. Being in my younger year’s as a smoker, the truth is I felt so bad that I had no choice but to give up the cigarette.

    I have also reached an overweight of around 7 Kg, I felt my legs the effort they had to make to move me. I was always since I was a kid, I love sports, especially soccer. 

    Today I can tell you that I am 1 Kg above my weight, after a long time of dedication. Performed weekly 3 days of physical activity and tried to eat a healthy diet. I never liked junk food.

    Surely my heart and mind are working well, we must take care of them, our life will be wonderful. I try to avoid doctors. Thank you very much for such a valuable article. 

    Regards! Claudio

    • Jack Butler

      Thank you cjciganotto, for your amazingly heartfelt comments within our better health for today blog, as your thoughts are the foundation of my personal growth and the ongoing growth of this site as well. I am so pleased to hear of your recent health improvements, as they are a testimony to this site as well as yours. I hope to hear from you son, sincerely, Jack

  11. QIng

    Hi there! I like the topic you wrote on, your article is very informative. After reading, I would like to know if there is an interesting or fun way to keep a healthier diet in our busy lifestyles. Maybe the changes we can make to our daily habits such as having at least one heart-healthy food in every meal. I can have frozen yogurt instead of normal ice cream and add plenty of blueberries.  I could  walk or cycle to the nearby supermarket instead of taking public transport, and housework is good exercise. I would be sad not to get a big box of chocolate when I go shopping but maybe I can make sure to moderate the amount I eat 🙂 Make a chocolate fondue and eat it with healthy fruits, kids and adults will love it. It is difficult to change eating and living habits if I am not health conscious or when nothing is wrong with my health. It might be good to have an interesting approach to this topic. Hope it helps. 

    • Jack Butler

      Thank you, Qing, for your amazingly engaging comments within our Better Health for Today Blog, as they are the main focus of our sites ongoing development. I must say your comments are so in depth, in regards to your engagment to every factor of content that was written, and how you will try to formulate into your daily activities. I hope to hear from you soon, sincerely, Jack

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