The V. Do’s and Don’ts for a Healthy Heart

February is Heart Health + Valentine’s Month

It’s pretty simple. There is so much evidence, data and research out there to support a heart healthy lifestyle that we really have no groundbreaking information to share. We are merely going to categorize, summarize, organize and dumb-down-a-size the current intel into easy ‘digestible content nuggets’ so that hopefully you will be able to consume, absorb and practice— a heart healthy lifestyle. The bigger conundrum is do we start with the Do’s or the Don’ts? Well, we here at Verbena, prefer to end on a positive note. So, let’s start with all of those no’s and unequivocally end with a whole lot of yes’s!

THE DON’TS.

I. Don’t eat like shit. You know what that means. High fat. High cholesterol. High calorie. Sure, we all want to indulge once in awhile, but don't make it a regular habit. If you eat like shit, you’re gonna feel like shit. You may even look like shit, and actually act like shit. Ok, that may be a bit shitty. But seriously, if on a daily basis you consume foods that are not really good for you/your heart, then it is eventually gonna take its toll. We suggest (as do many others) eat [shit] in moderation. Limit (eliminate, avoid or forgo) the fried foods, the fatty snacks, the red meats, the multi-caloric packs. Eat when hungry. Stop when full. Digest. Done.

II. Don’t gain a bunch of weight. So, if you do eat like shit, you are probably gonna gain some weight and/or pack on some extra pounds. We are not suggesting that being overweight is not acceptable or shameful. And, we would never judge or discriminate against those of us who have put on a few lbs. However, in the context of heart health, “obesity” or gaining even a moderate amount of weight can potentially increase your chances of having heart-related health issues including but not limited to high blood pressure, elevated cholesterol, heightened chance of diabetes or even potential heart failure. In this case, gaining a bunch of weight is not recommended to keep you heart at its best.

III. Don’t be a lazy ass. We mean lazy in the context of exercise. What you do during your personal life or spare time is not any our concern! Being lazy in terms of physical fitness simply means that you may be disinclined to activity or exertion, or perhaps you are not energetic or prone to aerobic workouts. Well, don’t not be. Exercise is good for the heart. Period. It does not need to be vigorous or excessive. It can be mild, reserved or low impact. Just don’t be a lazy ass!

IV. Don’t drink excessively. This is a tough one. There happens to be some research out there that claims or suggests drinking in moderation, particularly red wine, may actually be good for the heart. We’ll sip to that! Don’t we all need a glass of wine now and then (and again?). However, there comes a time when we must understand what excessive means and how it really affects one’s heart vs. let’s say one’s liver or one’s brain function, or one’s mental state. It is easy to say don’t drink excessively, because no-one really wants to drink excessively. But, if you do drink regularly (and again, we all like to throw back a few glasses here and there), you should drink more consciously. Or, at the very least limit the excessiveness to a conscious couple drinks a week —for heart’s sake!

V. Don’t smoke frequently. We know smoking used to be cool. In fact, it still may be kinda cool in [Emily in] Paris. But, there is abosloutly no doubt that nicotine can be addictive and that smoking contributes to whole host of potential cardiovascular issues, blood vessel clots and possible lung disease. The warnings on the label say it all. And, tobacco products manufactured, imported, or packaged on or after December 1, 2023 will now display an image with a textual health warning 'tobacco users die younger’. In other words, don’t inhale!

So, we are not here to scold you. Just to gently remind you that ingesting, inhaling, imbibing or inactivity may not have great outcomes when it comes to having a healthy heart. So, just be mindful —and listen to your heart.

THE DO’S.

I. Do eat healthy. There are so many yummy foods out there that have shown to increase overall heart health. All you need to do is google ‘best foods for your heart’ and the list is pretty consistent from the most prestigious medical clinics, to the many women’s lifestyle magazines to the health + food influencers. We also have our own top V. (five) list except that there a way more than (5) to choose from. So, we are going to cheat a little by grouping like minded food groups together and we’ll even bonus a few [romantic] indulgences —just in time for Valentine’s Day! Bon Apetit!

i. Fruits + Veggies. Berries, berries and more berries. Straw, blue, black, rasp (yep, all of them!). Leafy green veggies (kale, spinach, broccoli). Avacados (actually a fruit). Tomatoes (cherry, grape, whole, pressed, crushed, vine). In general, the American Heart Association (AHA) recommends 4-5 servings each of fruits and vegetables daily, but these specific examples offer added heart health benefits. We heart fruits + veggies! ii. Fatty Fish. Fatty/oily fish contains the most omega-3 fatty acids and seem to be the most beneficial to heart health. Omega-3 fatty acids are a type of unsaturated fatty acid that may reduce inflammation. And since Inflammation throughout the body can damage blood vessels and may lead to heart disease or strokes, incorporating omega-3 rich fish options into your diet is not fishy at all! Good omega-3-rich fish options include: salmon, sardines, anchovies, herring, mackerel, cod and even [lite] canned tuna. Go fish! iii. Beans + Legumes. Beans beans they’re good for the heart, the more you eat, the more you…well, you know! That old beans/heart/fart saying was penned in every camp bathroom stall since we were kids! And for good reason. Consuming beans, lentils, chickpeas and other legumes are said to reduce the risk for cardiovascular disease, coronary heart disease, and high blood pressure. So, eat beans at every meal! iv. Whole Grains. Whole-grain foods help control cholesterol levels, weight and blood pressure. As a result, they can help help lower the risk of diabetes and heart disease. Our top V. (five) whole grains to incorporate and integrate into your heart healthy diet include (but are not limited to) oats/oatmeal, barley, buckwheat, brown rice and quinoa. In general, you should also choose whole-wheat options when available and consider purchasing whole-wheat or grain versions of rice, bread, cereal, flour and pasta which are available at most grocery stores. v. Nuts + Seeds. There is ample evidence that suggests eating nuts and seeds may decrease the risk of coronary heart disease by around 20% compared with no or low nut and seed intake. Fortunately, there are quite a few nuts + seeds that are worth cracking! Walnuts, almonds, pistachios, hazelnuts and even peanuts rank among the top V. (five) nuts that are good for the heart. While the seed category takes the award for most types that contribute to heart health including chia, hemp, flax, poppy, pumpkin, sesame and sunflower! The nice thing about nuts + seeds is that they are so easy to sneak into your daily meals, snacks + recipes and also add a nice crunch to your lunch. Nuts and seeds can be highly caloric, so you should consider limiting your intake to a few small (crunches) handfuls a day!

BONUS. Just in time for Valentine’s Day, we recommend splurging on or indulging in some full-bodied red wine and semi-sweet dark chocolate. Both are included on the ‘good for the heart’ list of indulgences.

II. Do exercise regularly. As emphatically noted earlier, exercise is really good for the heart (remember when we told you not to be a lazy ass?). In fact, there are many, many studies out there that conclusively state being physically active is one of the most effective tools for strengthening the heart muscle and maintaining a heart-healthy lifestyle (insert heart emoji). Fortunately for us, there are dozens (and dozens) of workout trends, types, techniques, tools and tips available to get you started or further elevate + enhance your existing fitness regimen.

Here are just a few of the many exercise types + techniques to get the heart jumping, pumping and thumping. You can also consult with your personal physician or a licensed fitness trainer for more ways to integrate a safe and heart healthy exercise plan into your daily routine.

i. Cardio + Aerobic Exercise. Cardio is short for cardiovascular which means it involves the heart (cardio) and blood vessels (vascular). Cardio is also used [interchangeably] with aerobic which means “with oxygen” and includes physical activity that increases the heart rate and the body's use of oxygen. That being defined, cardio and/or aerobic exercise helps to strengthen the heart, efficiently move oxygen-rich blood to muscles, organs + tissue throughout the body and improves overall circulation. It may sound like a lot of biology, but it feels like a pretty darn good philosophy!

Techniques: Long-distance running, high-intensity cycling, or a vigorous aerobics/HIIT class are great ways to strengthen your heart.

ii. Strength + Resistance Training. Strength, Weight-bearing + Resistance exercises are physical activity based on movements that require lifting, pushing and pulling. This type of workout is designed to improve muscular strength + fitness by exercising a specific muscle or muscle group. Studies have shown that a combination of SRT and aerobic activity may also help to raise HDL (the good stuff) and lower LDL (the bad stuff). Your body also continues to burn calories well after strength training which also helps to boost weight loss. Heart that!

Techniques: Barre, yoga, pilates and general weight lifting are examples of high intensity movements that can strengthen your body and your heart.

iii. Low Impact + Flexibility Movement. Low impact movements get your heart rate up slowly and cause less pressure on your joints. When we say ‘low’ it does not mean that you won’t break a sweat! There are tons of cardio benefits with low impact exercise, they are just a bit kinder to the body. Combined with flexibility movements, low impact exercise is a critical part of being able to maintain mind + body fitness which highly contributes to an overall heart healthy lifestyle.

Techniques: Walking, swimming, eliptical, yoga, stretching and light weight lifting.

So, whether you decide to step, stride, sprint, spin, squat, swim, strength, skate, ski, run, ride, row, reform, boot, bike, bounce, barre, bend, burp, box, down, dog, jump, jack, jog, lift, lunge, press, push, plank, pose, punch, crunch, climb, curl, cross or train, do do it regularly!

III. Do manage stress. So yes, stress can potentially lead to high blood pressure and/or a rapid heart rate, which can pose a risk for a heart attack, stroke or increased cardiovascular events. Want ways to avoid and manage stress? Eat a well-balanced diet, get enough sleep, and exercise on a regular basis. How about identifying activities or hobbies that relax or soothe you? Listen to music, play video games, work on a puzzle, or better yet, watch puppy videos! If your stress level is really elevated, due to work/life pressure, talk to a licensed therapist or someone you genuinely trust. We also recommend engaging in self-relaxation techniques such as deep breathing exercises, mindful meditation and restorative yoga. Above all, don’t stress out about stressing out. Breathe deep!

IV. Do monitor blood pressure + cholesterol levels. If you have a history of heart disease in your family, regular monitoring of these vital signs is very important—-as well as routine visits to your cardiologist. Even without a family history, you should be aware of your personal readings and/or possible symptoms related to either/both as you continue to age. While there are lots of treatment options available including medication(s) that can manage hypertension as well as lower cholesterol, the combination of drugs and lifestyle remedies i.e. diet and exercise, may significantly help to control high blood pressure and cholesterol and minimize the risk of coronary disease. Consult with your personal physician or cardiologist if you are having any issues or concerns regarding coronary disease.

V. Do practice self love. This is probably the hardest to do but the easiest to access, and the most important to practice. While we can’t definitively prove that it vastly improves, elevates or translates into ‘physical’ heart healthy outcomes, we absolutely believe that practicing self love i.e. the regard for one's own well-being and happiness of one self, can benefit an overall mental + emotional heart-healthy lifestyle. And, what’s not to love?

Straight from the heart. So, what is the net net? What is the takeaway? Ultimately, you may have a better chance of living a longer, stronger, hardier, happier and healthier life if you can follow even a few of these simple and heartfelt suggestions + solutions.

We heart you!

Verbena does not provide medical advice, diagnosis or treatment, and is not a medical provider. Discuss any/all heart-related health issues, treatments, symptoms, questions or concerns with your personal doctor or cardiologist.

If you think you may be having heart issues or any other medical emergency, call your doctor or 911 immediately.