Fitness and Nutrition Supports Heart Health and Disease Prevention
A healthy heart equals a healthy life. Heart health is the foundation for your overall well-being, with fitness and nutrition playing major roles in keeping your heart beating strong. At Fitness World, a local gym in Vancouver, B.C., they help members every step of the way by establishing a consistent fitness routine and supporting a nutritious lifestyle, regardless of whether you party like a rockstar or are more of a sleeping beauty. In a recent blog article, they cover this topic in depth.
Consistent exercise and proper foods can reduce the risk of heart disease by improving blood circulation, reducing blood pressure and cholesterol levels, and enhancing the function of the heart and blood vessels themselves. Here are some of our favourite ways to stay heart-healthy!
Controllable Factors to Avoid Heart Disease
The good news (and we have a lot of it here) is that there are some pretty fun (and tasty) ways to avoid heart disease. We call these controllable factors things we can do and change to give our heart some love of its own. Let’s dive in!
What to Do – Cardio Exercises for a Healthy Heart
Cardio and aerobic exercises are the MVPs for heart health. These dynamic activities get your heart pumpin’ but also can boost your mood. They increase heart rate, improve blood flow, and can lower blood pressure. Fitness World has amazing cardio classes and state-of-the-art equipment to help your heart live its best life. Here are some fun activities you can incorporate into your busy lives for improved cardiovascular health!
Running and Jogging
These are the go-getters of heart health, boosting cardiovascular fitness and endurance to get your blood flowing and burn calories.
Cycling
Whether outdoors or on a stationary bike, cycling is a fantastic, low-impact way to raise your heart rate and strengthen your heart muscles. Fitness World offers three types of cycling classes to help you stay healthy and active!
Jump Rope
Exercise doesn’t get any more old school than jumping rope. It looks easy, but it will be one heck of a heart-pumping workout that supports cardiovascular health. Bonus: it helps with coordination too!
Developing a Personalized Fitness Plan with Cardio Health in Mind
For the best heart-healthy fitness plan, you’ll need to include three key components: aerobic exercises, strength training, and flexibility exercises. Breaking it down, aerobic exercises improve cardiovascular endurance; strength training gives you those gains and improves your metabolism, and flexibility training reduces the risk of injury and allows you to make killer moves on the dance floor.
A Heart-Healthy Food List
If you’re new to a heart-healthy diet, you may be surprised at how delicious it can be. Let’s explore some fabulous foods and supplements that will jazz up your breakfast, lunch, and dinner! When starting any new fitness or nutrition plan, talk with your doctor before beginning. Book a complimentary nutrition consult with a personal trainer to determine the best meal plan for your lifestyle.
Certain nutrients are particularly helpful in supporting a healthy heart, so when cruising the grocery aisles, keep these items in mind while loading up your cart: You can find more heart-healthy items on the original blog post from Fitness World.
Fatty Fish
Think of salmon and mackerel as the guardians of your heart. Omega-3 fatty acids fight inflammation and keep heart disease at bay.
Berries
These colorful little gems in your heart-healthy diet are bursting with antioxidants and fiber. If you love one particular variety over another, buy during their peak season and freeze to have on hand at any time.
Nuts and Seeds
Almonds, walnuts, and flaxseeds, oh my! These little nuggets are loaded with good fats and fiber, perfect for a heart-happy snack.
Oats
Start your day with oats; they’re like a cozy comfort food that supports your cholesterol levels, thanks to their soluble fiber.
Olive Oil
Drizzling extra virgin olive oil on your next salad is a great way to incorporate this food. Add a splash of balsamic vinegar, too, for some extra pizzazz.
Whole Avocado
Avocados are the heart’s BFFs, offering fats that are good for your ticker, plus they’re deliciously versatile. Try adding one to your morning smoothie!
Legumes
AKA vegetables in pods, include beans and lentils, which are packed with fiber and protein to keep your heart beating strong.
Tomatoes
These red wonders are a treasure trove of lycopene, an antioxidant that’s like a love letter to your heart.
Whole Grains
Switch to whole grains like quinoa and brown rice to upgrade your carbs.
Dark Chocolate
Yes, you can have your chocolate and eat it too! Dark chocolate in moderation is a delicious treat that can easily satisfy your sweet tooth!
As you dive into a heart-healthy diet, remember, balance will always be your ride or die on your nutrition journey. Keep your focus on what’s important, but know it’s okay to indulge once in a while.
Is Heart Disease Reversible with Exercise & Diet Changes?
Research suggests that heart disease can be reversible with the right combination of exercise and dietary changes. Many studies highlight the power of lifestyle adjustments in improving heart health. Plus, it is never too late to change your diet or exercise program positively. Consult with your doctor before starting any fitness plan.
Get Your Heart Pumping at Fitness World near Marine Gateway!
Situated in Vancouver, British Columbia, the Marine Gateway Fitness World location offers everything needed by locals to embrace a heart-healthy lifestyle. Boasting 16+ locations, Fitness World stands out as the go-to gym for the best cardio classes, cutting-edge equipment, nutritional guidance, and more.
For those in search of a new gym to kickstart their heart health journey, Fitness World Marine Gateway shines as a premier fitness center committed to fostering well-being. With a team of local personal trainers who are experienced and well-informed, this gym provides the ideal setting to achieve fitness goals in a supportive and motivating atmosphere.
