Living with Heart Disease: Adopting Heart-Healthy Behaviors

Avoiding stress is key for people who have heart disease. In the beginning, it may be necessary to take time off from work and day-to-day activities like shopping or cooking. Heart disease sufferers will need help from friends and family members with these activities for a period of time. Support groups can also be helpful to heart disease sufferers, as they can provide peer support and coping tips.

• high blood pressure
• not getting enough exercise
• smoking
• stress or anger issues
• unhealthy diet.

Easing back into normal activities is also very important, as overexertion will make the recovery period longer. Consult a doctor before returning to the following activities:

• driving
• going back to work
• sexual activity
• travel.

Cardiac Rehab

Heart-Healthy Exercise

Heart disease sufferers may not be able to return to previous workout and exercise routines, at least not at first. The severity of the condition and medications will affect a heart disease patient’s ability to exercise and exert his or herself. Gradual increases in exercise are recommended.

A medical professional will be able to give specific advice on what exercises or workout routines are appropriate during the recovery period, and heart disease sufferers should ask a doctor before doing strenuous activity, weight lifting, jogging or swimming.

Heart disease sufferers should make sure that they balance any activity and exercise with ample rest. Avoid activities like push-ups and sit-ups, as they are usually too straining on the muscles.

Heart-Healthy Eating

Heart disease sufferers can begin by focusing on these important heart-healthy goals:

• Choose carbohydrates that are also rich in fiber.
• Choose fat calories wisely and limit fat grams.
• Don’t overeat protein foods, and make sure you get a variety of protein foods. Soy protein, poultry and fish are much healthier protein sources than red meat, so choose these whenever possible.
• Eat more fish, or consider taking a fish oil supplement.
• Eat often and regularly. Instead of three large meals a day, eat six small meals spaced evenly throughout the day.
• Incorporate more fruit, vegetables, whole grains and legumes into your diet.
• Limit cholesterol intake.
• Try to avoid or eat only the bare minimum of saturated fats and trans fats.
• Use monounsaturated fats, like olive oil, when cooking.

These goals are general, and will help you ease into a heart-healthy diet. Too much restriction can make people get frustrated and abandon all efforts at healthy changes.

Other tips that can help:

• Don’t multi-task while eating. Enjoy your food and take your time eating. This will result in a more satisfied, full feeling.
• Drink a lot of water. Hydration makes the body feel better and more energized.
• Follow serving size directions. These will help you regulate food intake and prevent overeating.
• Get some exercise, even if it’s just a short walk, every day. This will increase blood flow and help with cholesterol and blood pressure issues.
• Limit salt use. This will help regulate blood pressure.

Resources

Living with Heart Disease (2006). Retrieved from the Heart & Stroke Foundation website, June 13, 2007 http://ww2.heartandstroke.ca/Page.asp?PageID=1975&ArticleID=5311&Src=heart&From=SubCategory.