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Health

3 Heart-Healthy Habits To Follow For A Longer Life, According To Doctors

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Wanting to live a healthy, long life is one thing—but figuring out exactly how to do that and making the necessary changes is another story. There are so many factors that play into your health, but one of the most important aspects of wellness to consider as you age is your cardiovascular health. When your heart is healthy, your whole body (and even your brain!) benefits. For this reason, practicing heart-healthy habits is one of the best things you can do to live your longest life.

To discover some of the most impactful changes you can make in order to help your heart thrive, we spoke to David Seitz, MD, Medical Director of Ascendant Detox. He told us that eating a healthy diet, exercising, limiting your alcohol consumption, and managing stress are all essential.

 

#1. Eat a healthy diet

A healthy diet is essential to every part of your overall wellness, and your heart health is no different. In fact, Dr. Seitz says maintaining a balanced, nourishing diet is one of the best things you can do for your heart. “This means eating plenty of fruits, vegetables, whole grains, and lean protein, and limiting processed foods, saturated fats, and sugar,” he explains. “Eating a healthy diet can help reduce your risk of heart disease and stroke, and it can also help you manage your blood pressure and cholesterol levels.” Noted!

READ MORE: These Are The Best Snacks To Boost Heart Health This Fall, Experts Say

#2. Get regular exercise

Another extremely important aspect to consider when it comes to cardiovascular health is exercise. Finding a way to get up and move every day is crucial if you want to live your longest life and maintain a healthy heart. “Just 30 minutes of moderate exercise each day can help reduce your risk of heart disease, and it can also help you manage your weight, blood pressure, and cholesterol levels,” Seitz says. Even just taking a quick walk after dinner can do wonders for your heart—and your overall health.

READ MORE: Personal Trainers Say These Are The Exercises You Should Do Every Day For A Stronger Heart Over 50

#3 Limit alcohol consumption

Drinking too much alcohol can lead to a range of health issues, and that includes problems with your heart. That’s not to say you have to stop drinking altogether, but it’s always best to practice moderation. As Dr. Seitz notes, “drinking alcohol in moderation can be part of a healthy lifestyle, but drinking too much alcohol can lead to problems. Too much alcohol can contribute to high blood pressure, heart failure, and stroke.” Yikes! For this reason, it’s best to limit your intake and be careful not to go overboard when drinking if you want to lead a long, healthy life.

READ MORE: These Are The Best Snacks To Boost Heart Health This Fall, Experts Say

#4. Manage stress

Chronic stress can affect more than just your mental and emotional health. As it turns out, Dr. Seitz says that the issue can can take a serious toll on your heart health over time. For this reason, he tells us that managing stress is a vital part of maintaining a healthy heart and living a long life. Luckily, there are plenty of ways to do this, and you’re sure to find a method that works well for you. “Exercise, meditation, and spending time with friends and family can all help reduce stress levels,” Dr. Seitz says. If you incorporate these healthy habits into your daily routine, you’ll be well on your way to a happier, more carefree life—and, in turn, a healthier heart.

READ MORE: 3 Herbal Teas Health Experts Say You Should Be Sipping Over 40 To Beat Stress And Inflammation

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Health

Your Heart and Diet: A Heart-Healthy Way to Eat

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Experts have long known that animal products like beef, lamb, pork and veal have a disproportionately negative impact on the environment. Raising animals requires more water and land and generates more greenhouse gases than growing protein-rich plants does.

“This is a win-win for individuals and our environment,” Dr. Lichtenstein said. However, she cautioned, if a plant-based diet is overloaded with refined carbohydrates and sugars, it will raise the risk of Type 2 diabetes and heart disease. And she discouraged relying on popular plant-based meat alternatives that are ultra-processed and often high in sodium, unhealthy fats and calories, and that “may not be ecologically sound to produce.”

To protect both the environment and human health, the committee advised shifting one’s diet away from tropical oils — coconut, palm and palm kernel — as well as animal fats (butter and lard) and partially hydrogenated fats (read the nutrition label). Instead, use liquid plant oils like corn, soybean, safflower, sunflower, canola, nut and olive. They have been shown to lower the risk of cardiovascular disease by about 30 percent, an effect comparable to taking a statin drug.

As for beverages, the committee endorsed the current national dietary guideline to avoid drinks with added sugars (including honey and concentrated fruit juice). If you don’t currently drink alcohol, the committee advised against starting; for those who do drink, limit consumption to one to two drinks a day.

All told, the dietary patterns that the committee outlined can go far beyond reducing the risk of cardiovascular diseases like heart attacks and strokes. They can also protect against Type 2 diabetes and a decline of kidney function, and perhaps even help foster better cognitive abilities and a slower rate of age-related cognitive decline.

The earlier in life a wholesome dietary pattern begins, the better, Dr. Lichtenstein said. “It should start preconception, not after someone has a heart attack, and reinforced through nutrition education in school, K through 12.”

And during annual checkups, Dr. Eckel said, primary care doctors should devote three to five minutes of the visit to a lifestyle interview, asking patients how many servings of fruits, vegetables and whole grains they consume and whether they read nutrition labels.

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