Author: marketingagency

It’s important to be physically active to improve your heart health. In fact, exercise is an effective tool to help strengthen your heart, control your weight, and ward off high blood pressure, high blood sugar, and high cholesterol. Still, it’s crucial to know the best exercises for heart health.

Overall, different types of exercise are crucial to offer complete fitness. Resistance training and aerobic exercise are most important for your heart health. However, flexibility is also vital because it provides a better foundation to perform your workouts more efficiently and effectively.

Here are the different exercise types to know:

Aerobic Exercise

Aerobic exercise can help you improve your circulation, which can help you lower your blood pressure and heart rate. Likewise, it boosts your overall health and fitness and will ensure your heart pumps better.

Regular cardio exercise means that you’re moving the largest muscles in the body, including the arms and legs. You should be slightly out of breath and warm.

Experts, such as those at the Mayo Clinic, often recommend pairing days of vigorous exercise with lighter options to get the blood flowing without overtaxing the body.

Ultimately, everyone with a heart should be doing aerobic exercise, though you should adapt the routines to meet your needs. For example, if you’re a beginner, you may want to avoid interval training until you’ve built up your lungs and body to handle it.

Lower Your Blood Pressure, Reduce Risk of Heart Disease, and Other Benefits

Aerobic exercise can help your cardiovascular health by ensuring the heart and circulatory systems work well. Therefore, you can do your daily routine without being breathless or tired. Plus, you might improve your mood and sleep patterns. Likewise, you may lower your risk of heart disease and combat the symptoms if you already know you have this health condition.

How Much

It’s best to establish a regular exercise routine, where you’re getting 30 minutes of aerobic exercise each day, up to five days a week.

Aerobic Exercise Examples

There are many cardio exercise examples, such as:

• Brisk walking
• High-intensity interval training
• Running
• Cycling
• Swimming
• Jumping rope
• Playing tennis

Anything that gets the heart pumping is what you want to do. Most experts recommend getting at least 150 minutes of moderate exercise per week.

Resistance Training (Strength Training)

Strength training and weight training are pretty much the same thing. It’s designed to help your muscles work harder. You could use your own body weight initially, such as squats and press-ups against the wall. Then, you might progress to resistance bands and free weights.

Benefits

Strengthening your muscles means that your legs and arms can work better and will take some of the demand off the heart. If you’re carrying more body fat, such as a big belly (one big risk factor for heart disease), strength training can help you lower your fat content and experience lean muscle mass.

Combining resistance work (with your body weight or other methods) and aerobic exercise can help you lower your risk of having a heart attack.

How Much

Usually, it’s wise to establish a heart-healthy exercise routine and stick with it. Most experts, including the American College of Sports Medicine, claim that people require two nonconsecutive days a week devoted to strength training.

Resistance Training Examples

If you wish to be heart-healthy and lower your risk of cardiovascular disease, it’s wise to understand the examples of strength training. These include:

• Using free weights, such as barbells, dumbbells, and hand weights
• Working out on weight machines
• Using resistance bands
• Using your body weight for resistance, such as with chin-ups, squats, and push-ups

Flexibility and Balance (Stretching)

Flexibility and balance exercises can help you improve in many ways. Though they don’t directly offer heart health benefits, your body will be more limber and able to handle the daily changes you face.

Many exercise routines include stretching and balance work in their sessions. This means you’re probably getting it already.

Overall, flexibility exercises should be performed when the muscles are warm so that you’re not overstraining the muscles.

Alternatively, balance exercises put your body into a less stable position, forcing yourself to hold it and test your “balance.” Standing on one foot is one way to do that.

Benefits

In a sense, flexibility exercises prevent the muscles from getting tight. This means that you can move more easily when performing your other heart-healthy exercise routines and avoid injury or pain.

Balance work will also benefit you because you reduce your risk of falling.

How Much

It’s wise to stretch before doing another exercise. Most videos have a built-in warm-up and cool-down, which features appropriate stretching and flexibility work. Likewise, you may want to stretch at the end of the day or use these workouts on your rest days to get movement in without overstraining yourself.

Examples

You can ask your doctor to recommend some basic stretches you should be doing at home. However, there are countless YouTube videos available. Many people prefer to do workouts like yoga and Tai Chi to improve their balance and flexibility.

It’s also possible to check with gyms and hospitals because they often offer classes. Before starting any routine, you should ask your doctor if it’s appropriate for your body, needs, and skill level.

Though anyone can perform balance and flexibility exercises, it’s wise to be careful if you’re taking blood pressure medication. If you go from sitting to standing or lying down to standing too quickly, you might feel dizzy and lightheaded. Therefore, move into the various positions slowly, taking your time.

Final Thoughts on the Best Exercise Routine

There are countless benefits of regular exercise. Overall, it’s one of the best things you could do for your body and heart. Though you can do whatever you like, it’s often better to consult with your doctor before trying a new exercise program, especially if you have health problems. They can offer inspiration and guidance.

If you want more helpful information, Cardiac Krock can assist. You’ll learn about various diets, how to eat out without ruining your plans, and much more.

Exercising has a host of incredible benefits such as increased strength, better metabolism, fat loss, and more. However, you may not always have the physical or mental edge you need to power through it. Therefore, you may look to improve your potential performance through the use of “heart healthy” pre-workout.

While not regulated by the Food and Drug Administration (FDA), there is a plethora of buzz around just what pre-workout can do for your workout and subsequent recovery. Side effects are understandably a part of the conversation since the goal is to remain healthy.

Your heart needs to be protected, and considering there is a pretty high dose of caffeine in these supplements, the questions will start to come about. Here’s a look at what you need to know about pre-workout and what it can mean for your heart.

Understanding Pre-workout Supplements

Starting simple, pre-workout speaks to supplements that you can use before your exercise sessions that are meant to improve your workout performance. This comes from a series of cooperating ingredients that improve different areas such as strength and endurance.

The doses of caffeine, for example, will give you an energy boost and lead to a delayed onset of fatigue, which is the kind of kick you need to be able to power through when you probably wouldn’t be able to do so ordinarily.

A Quick Look at the Benefits of These Dietary Supplements

You’ll see pre-workout supplements commonly endorsed in the fitness world if you pay attention to the content floating around in them. Here’s a quick look at some of the professed benefits that you can look forward to.

Energy Boost

There’s a reason why coffee, energy drinks, and other items containing caffeine tend to be used when people want more energy. It works by making blood vessels dilate. This will improve blood flow which improves the amount of oxygen going to muscles, which will make them perform better.

So, no you have a situation where your quads, calves, biceps, et. al are all now feeling supercharged and you can get more done with less of a push. After all, trying to work out when you feel like you’re dragging yourself through the motions is not a good long-term strategy.

Better Recovery

As you can appreciate, exercise puts quite a bit of stress on the body regardless of your level of athletic performance. People who train harder will put more strain on their bodies, which means that the road to recovery may take a bit more.

The health benefits of recovery are well documented including the inability to maintain peak physical performance if the body doesn’t get enough time to do it. Pre-workouts are meant to assist in recovery, which makes both subsequent workouts and daily activities less of a struggle.

Optimized Blood Flow

Your heart is going to be pumping faster than usual to meet the demand that has been placed on it by the muscles for more oxygen and nutrients. To help increase blood flow, pre-workout supplements tend to contain nitric oxide, which will widen your blood vessels.

This is what will allow the blood to traverse more easily, which means that more of the compounds needed will be taken to the right place.

Why Might Taking a Pre-workout Supplement Be Considered a Bad Idea?

Here’s one of the key questions that you’re here to have answered. What makes pre-workout bad? Who said it was even bad? Well, there are a couple of key points that can make it a point of contention.

While caffeine is great, for example, there’s such a thing as too much caffeine. An adult is recommended to have no more than 400 mg of caffeine daily. This is equivalent to your drinking four cups of coffee in a day.

Excessive caffeine is linked to high blood pressure, heart palpitations, and a higher risk for cardiovascular disease, as well as heart attack concerns.

The Ingredients and the Heart

Caffeine is not the only ingredient in a pre-workout that can have some kind of interaction with the heart. With that said, here are a few more you want to be aware of:

1. L-citruline – This is an amino acid that’s present in spades in watermelon. Note that your body also makes it. Supplementing with it can help to increase your power output and endurance while reducing your fatigue since it helps with blood flow improvement. However, it can affect blood pressure, which is particularly concerning for those on blood pressure medications.
2. L-arginine – Here, you have yet another amino acid. This one, however, is found in dairy, fish, meat, and poultry. It’s the precursor of nitric oxide, the benefit of which was covered above. if not used in moderation though, it can contribute to quite a significant dip in your blood pressure.
3. Yohimbine – This comes from a tree in Africa and improves blood flow throughout the body. It was once only used for the treatment of sexual concerns but now it finds its way into pre-workout. People dealing with heart problems are advised to avoid supplements with Yohimbine since it is linked to heart attacks and irregular heartbeat concerns.
4. Taurine – You’ll often find this in energy drinks, but it naturally occurs in the human body too, as well as in meat, eggs, and fish. Taurine delays fatigue and lowers blood pressure. Of course, too much of it could put you in the hypotensive range.

Can You Take Pre-workout with a Heart Condition?

There are healthy ways of navigating the pre-workout world as someone with heart concerns. First, as popular as dry scooping pre-workout is on social media, you want to avoid it since the dose is way too concentrated. You may start to experience chest pain and other concerning complications.

Avoid pre-workouts with yohimbine too and consider not taking a full dose since that will reduce the amount of ingredient exposure.

Taking the pre-workout every other exercise session is a good idea too since that will also reduce dependency.

Wrapping Up

Finding a pre-workout supplement that is heart-healthy is a tall task, especially considering the ingredient profile that is typical of them. However, you can make modifications to the dosage and avoid certain ingredients to help you keep your heart healthy.

Be that as it may, if you are already experiencing heart issues or are on blood pressure medication, you may want to check with your doctor before taking any.

High blood pressure is a staggeringly common problem among adults today and is the number one cause of health problems such as strokes, heart disease, and kidney disease. Knowing the top 15 foods to avoid with high blood pressure could be the first step to a healthier lifestyle.

This guide to the dos and don’ts of dieting for high blood pressure answers the important questions about what to avoid and what to introduce. Does spicy food raise blood pressure? How much salt is too much salt? Can you reduce the risk of hypertension by eating certain foods? Let’s find out.

General Rules for Dietary Habits and High Blood Pressure

Avoid Anything High in Sodium

The number one enemy for people with hypertension is sodium. Sodium relates to the salt content in food- the more it has, the worse it is for your heart. The American Heart Association says people should limit their daily sodium intake to 1,500 milligrams.

Stay Away from Fatty or Sugary Foods

Salt intake is at the top of the list, but sugar and fat are also best avoided. They lead to weight gain, which puts extra pressure on the heart and can cause diabetes- increasing your risk of developing hypertension.

15 Foods to Stay Away From if You Have High Blood Pressure

1. Processed meats (hot dogs, spam, chicken nuggets, etc.) 
2. Canned foods (they are almost always packed full of sodium)
3. Pickled foods (olives, pickles, pickled onions, etc.)
4. Chips and other salty snacks
5. Instant noodles and soy sauce
6. Packaged baked goods (cookies, brownies, donuts, etc.)
7. Shop-bought sauces (better to make your own or avoid them altogether)
8. Cheese (it is just too high in trans fat)
9. Plain white bread, pasta, and rice (they lack nutrients and contribute to weight gain)
10. Frozen meals (even the diet versions are full of nasty ingredients that are not good for your heart)
11. Deli meat (it contains a shocking amount of sodium)
12. Alcohol (it can raise blood pressure and damage blood vessels)
13. Fast food (steer clear of big-chain take-outs- they tick all the boxes for sodium, trans fats, and sugar)
14. Fatty red meat (they have huge quantities of saturated fats and trans fats)
15. Sugary drinks (all soda is best avoided, as are concentrated fruit juices, but energy drinks are the worst)

10 Foods to Add Into Your Diet to Help Lower Blood Pressure

It’s not all bad- some foods lower blood pressure and improve heart health. These 10 foods should be your new dietary MVPs.

1. Bananas (they help flush sodium out of your system!)
2. Oats (contain a type of fiber that actively reduces blood pressure levels)
3. Fatty fish (salmon, mackerel, herring, etc. are packed full of omega-3, which is great for your heart)
4. Garlic (contains nitric oxide, which widens arteries and reduces blood pressure)
5. Dark chocolate (yep, something sweet- in moderation, of course)
6. Seeds (super foods packed full of powerful minerals- an ideal replacement for salty snacks)
7. Blueberries (one of the best fruits for preventing hypertension)
8. Extra virgin olive oil (the best choice for cooking)
9. Pomegranate (excellent for heart health)
10. Some nuts (pistachios especially)

How Does Spicy Food Intake Impact Blood Pressure?

Spicy food consumption is often linked to health benefits. Medical studies have shown a connection between spicy foods and reduced risk of heart disease.

If you love to eat spicy food, this could be great news- but it is not across the board.

Chili pepper consumption and natural spicy ingredients are great, but store-bought generic hot sauce can still have a lot of calories- and usually a very high sodium content.

Spicy food is only good for your heart if it is cooked healthily using real chilis and natural ingredients.

Do You Need to Avoid All Red Meat?

If you are still fretting about the thought of saying goodbye to steak, you can breathe. You don’t need to completely remove red meat from your diet- but you do need to pick the right way to enjoy it.

Choose lean cuts and grill them rather than fry them. Ditch the butter and side sauce and opt for a natural garlic or chili oil instead. Season with herbs rather than salt.

Tips for Seasoning Food Without Adding Salt or Sugar

Cardiovascular disease is far less prevalent in countries that use natural spices and alternative ways to season food.

Herbs and spices should be your new best friends. People in the US have gotten too used to thinking that everything needs salt to taste good, but it is not true!

Here are a few simple ways to make tasty food without using salt.

• Instead of buying stock cubes, make your own stocks by boiling chicken or vegetables in a pan of water. Same great flavors (if not better) and a fraction of the sodium.
• Buy organic flavor-infused olive oils to cook with. Chili and garlic are the most common, but you can find others.
• Use fresh herbs instead of dry herbs. They have much more flavor and can add life to a dish without salt.
• Get creative with your spices. Mix and match to find flavors you love.

Can Dietary Changes Remove the Need for Blood Pressure Medication?

Changing your diet can make a huge difference, but it may not always be enough to remove the need for medication. Speak with a doctor for a better idea of your situation.

How to Get Started with Your Heart-Healthy Eating Habits

The trick to making any health habits last is making them manageable and remembering why you are doing it. If you are dragging your feet over cutting out the foods on this list, think about the alternative if you don’t.

It can be tough to drop everything at once- so start with your worst habits and find something to have instead.

Serial snackers can replace chips and candy with fruit, whole-grain crackers, or other healthy but tasty bites. Meat lovers could begin by switching to leaner options and looking for new and exciting recipes that favor veggies instead.

Make sure you set clear goals and set yourself up for success. Remove temptation and surround yourself with the support you need.

Summary

These 15 foods are especially bad for the blood vessels, but it is a good idea to avoid anything that has a lot of salt, saturated fat, or sugar. Small lifestyle changes can have an incredible impact on your health. Implementing a blood pressure-friendly eating plan is a great first step.

Everyone says that exercise is good for your health but not everyone will take the time to elaborate on how and why this is the case. Many reasons are out there. For example, how does regular exercise improve cardiovascular function?

Two of the primary ways are improving the heart’s capacity to pump blood around the body to key areas such as the muscles, which means more oxygen gets to them, allowing them to function more efficiently.

What is the best exercise for cardiovascular health? This is a pretty situational question. However, you will be provided with some great options below. Note that if you’re afraid to exercise because of heart palpitations, you may want to reach out to your GP to confirm what intensity you can handle.

Why Might You Want to Incorporate Exercise Training into Your Routine?

Even moderate-intensity exercise can help you to strengthen your muscles and improve your physical capabilities. What about the cardiovascular system, though? Here’s a look at the cardiovascular response to exercise, which should be a motivating factor for you to start:

• Improving blood flow: Regular cardiovascular exercise will allow the heart to more efficiently get blood to the vessels around it, which can sometimes be the site of fatty deposits. With better circulation, aerobic exercise can see you preventing heart attacks and even cause the body to create more physical blood vessel connectors.
• Regulating blood pressure: Healthier hearts get more blood out with fewer beats. Even if you don’t have high blood pressure, exercising can help you decrease the stress on your heart and its surrounding arteries. This can lower blood pressure if yours is concerning, or it can prevent it from getting there to begin with.
• Lower cholesterol: Many studies have linked cardio exercise to lower LDL and more HDL.
• Heart disease risk reduction: Regular exercise can reduce your risk of coronary heart disease by as much as 21%-29% as studies have shown. Additionally, those who are active are about 20% less likely to have a stroke.
• Promoting other healthy habits: Even without vigorous exercise, staying active can incentivize you to choose better nutrition, promote weight loss, build more skeletal muscle, etc.

What Kinds of Exercises Should You Be Looking At?

You’ll need nothing but your own body weight for the movements that will be covered. Your exercise program should be enough to combat a sedentary lifestyle if you do live one. Therefore, even if you can’t at the beginning, you want to get to the point where you can have a high-intensity interval training program setup, chaining several of these movements together.

Marching in Place

This is a cardiovascular exercise for beginners. That means you don’t need to have experience with physical activity to get going with it. As you get more advanced, you can increase the intensity.

By marching in place, you can elevate your heart rate. Not only is it great as a warm-up choice, but you can also use it as a part of your cardio training. Increasing intensity is as easy as raising your knees higher or speeding things up. Going for a minute at a time with this one should be sufficient enough.

Jogging on the Spot

This is an intermediate-level exercise and is the next step up from marching in place. It does a great job to get your heart pumping and to encourage motion in your body. It will also burn calories faster and more efficiently than its marching counterpart.

As the name implies, you will simply be moving at a jogging pace without leaving the spot you are in. Though it is an intermediate-level exercise, it can also be great for beginners since they can easily adjust the pace at which they are moving. Again, doing this for a minute at a time should be sufficient.

Jump Rope

At the beginner or intermediate level, you can do the air jump rope variation. Effectively, you will be jumping as if you are using a jump rope but you will simply be rotating your arms as if you are holding one though none is there.

Those who are at the level of cardiac output to handle actually using a rope are encouraged to do so. This is an advanced-level activity. If you can alternate between using both legs and one, you are also encouraged to do that.

Try to get to the point of being able to do 100 skips at a time.

Supine Snow Angel

This is another relatively easier exercise, which puts it squarely at the beginner level. You will be lying down for this one with your feet flat on the ground.

Next, slightly tuck your pelvis to try to keep your lower back touching the floor. From here, extend your arms from your shoulders, getting a slight bend in the hands toward your ears.

Now raise your hands to your head, allowing them to meet. Do repetitions by returning your hands to the starting position and going again. Do 30 0f these at a time.

Stair Climb

If you have access to a stairclimber machine or a set of stairs, you can get an excellent workout from using them. You can climb at an even pace and one stair at a time to begin. As you get more advanced, you can start to use a running pace and take the stairs two at a time. Try to do this for a minute at a time.

Mountain Climbers

While mountain climbers look simple, they are an advanced exercise. Get yourself into the push-up position, extending your right leg backward and keeping the left near the chest with your toe touching the ground.

Keep your hips level and swap the leg positions. The exercise is done by continuously alternating the positions of the two legs. You want to be able to keep this up for a minute.

The Bottom Line

Exercise can do a lot for your heart health and that of your whole cardiovascular system. Of course, there are other benefits such as maintaining a healthy weight. Incorporate the six movements above either altogether or in a group of three back to back, depending on your fitness level.

Try to get through the entire set three times through, and you should be well on your way!