We often get caught up in the idea that exercise is all about looks. With social media taking over what we’re exposed to in day-to-day life – especially fitness culture – we get obsessed with the idea of looking a certain way. However, physical appearance doesn’t always determine one’s health. There’s always talk about the best ways to build muscle and meet protein goals, which are still important, but we can’t forget about what’s happening inside the body. The heart, after all, is the most important muscle you’ll ever build! Focusing on heart health offers benefits far beyond what we see in the mirror.

Anyone can develop heart disease, although Health Canada states that the risk is significantly higher in men over 45 and women over 55. Women who have experienced menopause are also at greater risk because of the a decrease in estrogen, which is a hormone that protects the heart. Sedentary lifestyle, poor diet, smoking, excessive alcohol use, and family history can all be risk factors as well.

Here are a few signs to look out for:

• Resting Heart Rate: A healthy heart rate falls between 60-100 beats per minute. Check your pulse in the morning for the most consistent reading. Keeping this in range is a good indicator of heart health.
• Healthy Blood Pressure: Anywhere from 120/80 to 140/90 is a range you want to stay in, although, being closer to the latter is ideal as 140/90 is considered high.
• Effortless Exercise: If you can keep pace with your peers during a walk or jog without feeling winded, that’s a good sign your cardiovascular system is working well.
• Quick Recovery: After exercise, your heart rate should return to a healthy range within 5 minutes. Fast recovery indicates good heart health and fitness.

Maintaining a heart-healthy lifestyle doesn’t have to be complicated. Here are some tips to keep your heart strong:

• Exercise Regularly: Aim for 150 minutes per week of aerobic activity, which breaks down to just 30 minutes a day, 5 days a week. Adding at least 2 days of strength training per week is also recommended.
• Balance is Key: Exercise should be consistent but not overdone. Find a healthy balance where you’re not exercising too much or too little, too hard or too lightly.

Aside from exercise, what you eat also has a direct impact on heart health. Here are some guidelines to follow:

• Focus on Whole Foods: Vegetables, fruits, whole grains, lean proteins, and healthy fats are the foundation of a heart-healthy diet.
• Limit Saturated Fats: Try to limit your saturated fat intake to 6-10% of your daily calories. For a 2,000-calorie diet, that’s 120-200 calories or 11-20 grams per day.
• Choose Healthy Fats: The rest of your fats should come from polyunsaturated (PUFAs) and monounsaturated (MUFAs) sources, making up about 20-35% of your daily calories (44-78 grams per day on a 2,000-calorie diet).
• Avoid Trans Fats: Trans fats should be avoided completely. They clog arteries, increase LDL “bad” cholesterol, lower HDL “good” cholesterol, and cause inflammation. Always read labels carefully and avoid anything labeled as “hydrogenated”, even if the product claims to have zero trans fats. Anything even partially hydrogenated is considered a trans fat.

Given the information provided, hopefully you now understand the importance of having a healthy heart. By exercising regularly and eating the right foods, you can leave heart disease at bay. We’ve experienced this first hand by helping people transform their health by not only getting in shape, but also helping those who suffer from diseases such as heart disease. If you or someone you know is struggling with heart disease and would like some extra guidance, don’t hesitate to reach out, or book a free consultation with Mikkie, our certified Holistic/Sports Nutritionist and Personal Trainer.