Heart disease is the leading cause of death in the United States, killing an estimated 500, 000 adults every year, according to the National Heart Lung and Blood Institute. Regular physical activity plays the biggest role in strengthening heart muscles and people who are inactive are twice as likely to suffer from heart disease as people who are physically active. Consult your doctor before making changes to your diet or exercise routine.
- Engage in at least 30 minutes of physical activity most days of the week if you are of healthy weight. This activity does not need to be intense, and even brisk walking is great for heart strengthening, notes the National Heart Lung and Blood Institute.
- Exercise for at least 60 minutes most days of the week if you are overweight or obese. This amount of exercise will prevent weight gain and should assist with gradual weight loss.
- Include aerobic exercise, such as jogging or perhaps bicycling, strength training activities and flexibility exercises in your routine. A combination of these three types of activity is most beneficial to center health.
- Cut the number of calories you consume each day by about 500 if you require to lose weight. Being overweight puts extra strain on your heart and soul muscles, causing them to work harder and weakening them over time. Reducing your caloric intake by 500 calories per day should lead to about you lb. of weight loss per week.
- Stop smoking immediately to prevent further damaging the heart and to allow your heart to begin healing if you've been smoking for many years. Smokers are six times more likely to experience a heart attack than people who have never smoked.
- Drink in moderation and limit your salt intake to help control blood pressure.
- Treat any health conditions that may be interfering with your center strength, such because diabetes and high cholesterol. Speak with your doctor regarding steps you can take to manage these types of conditions, and consider medication if it becomes necessary.
- Eat a balanced diet that is low in trans and saturated fats and contains plenty of fruits, vegetables, whole grains and lean protein sources. The University of Washington also recommends eating moderate size food portions and making gradual adjustments to your diet.
Warnings
Weak heart muscles can develop after years of an unhealthy lifestyle or following an acute heart trauma, such as a heart attack.
Tips
The American Heart Association recommends 30 minutes of moderate to vigorous activity at 50 to 85 percent of your MHR, or maximum heart rate.
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