Diet and exercise are “good for you” – everyone’s heard that. But do you know how diet and exercise help your heart, and therefore your overall health? McLean’s Boundless Wellness Director Pascale Lean and McLean’s Clinical Nutrition Manager Stella Leone, RD, share some information about their disciplines’ effects on cardiac health – and a few tips to help you love your heart!

From the Dietitian

• Watch your weight. For people who are significantly overweight, losing just 5-10% of your body weight can decrease triglycerides, total cholesterol, and low-density lipoprotein (LDL) cholesteral. Decreasing triglyceride levels, total cholesterol, and LDLs is good for the heart because it reduces the build up of fatty plaques in the blood, which cause atherosclerosis (also called hardening of the arteries). Lowering these fats helps prevent the narrowing of arteries, significantly reducing the risk of heart disease, heart attacks, and stroke. 

• Skip the salt. Decreasing your sodium intake can help improve blood pressure outcomes. Decreasing sodium intake is vital for heart health because it reduces fluid retention, which lowers blood pressure and decreases strain on the heart. High sodium levels pull extra water into the bloodstream, increasing blood volume and pressure, which can damage blood vessels and cause cardiovascular disease. Instead of grabbing the salt shaker, opt for tasty herbs and spices to flavor your foods. Mrs. Dash and McCormick have great non-salt seasoning blends.

• Not all fats are created equal. Substituting saturated fats for monounsaturated or polyunsaturated fats can help reduce your risk of heart disease. Decreasing saturated fat intake is good for heart health primarily because it lowers LDL cholesterol levels in the blood, reducing the risk of atherosclerosis, heart attacks, and strokes.  High saturated fat intake can lead to clogged arteries and inflammation. How to tell the difference between saturated and unsaturated fats? If it’s solid at room temperature, it’s considered a saturated fat (such as butter, coconut oil, beef tallow). Use those fats sparingly. Instead, choose olive oil, sesame oil, or avocado oil when cooking.

From the Boundless Wellness Director

• Get moving. Regular aerobic exercise strengthens the heart muscle and improves how efficiently it pumps blood and oxygen throughout the body. Aerobic exercise lowers your resting heart rate and blood pressure, improves circulation, and reduces LDLs – which can ultimately decrease your risk for heart disease, heart attacks, and strokes. Walking, cycling, or swimming for about 150 minutes per week can significantly support cardiovascular health.
  
• Pump iron. Strength training two to three times per week increases lean muscle mass, which improves insulin sensitivity, lowers harmful LDL cholesterol and triglycerides, reduces excess body fat, and ultimately decreases the overall workload on the heart. Strength training builds lean muscle mass, which reduces artery pressure, increases metabolic rate, and helps manage weight, reducing the strain on the heart. 
  
• Take five to thrive! Staying active throughout the day with short walks, gentle stretching, or simple movement breaks supports healthy blood pressure and circulation, even outside of formal exercise sessions. Take the stairs, park a little further from the store, take a “seventh inning stretch” in between appointments. If you’ve got five minutes, use them for your heart health!

For more information about McLean’s Boundless Wellness program, visit McLeanCare.org/campus-life/wellness or call 860-658-3737 to inquire about membership to McLean’s Boundless Wellness program for adults 55+.