Guard your Heart (Part 2)

Heart Healthy Habits for Adults

As we discussed in Part 1 of this article, the heart is the most important organ for all components of our health. We already covered 5 strategies to support a healthy heart, but it’s so important that I want to go over 5 more today. 

Say yes to unsaturated fats

Foods that are beneficial for heart health are rich in nutrients like fiber, antioxidants, vitamins, minerals, and healthy fats. They’re also low in sodium, added sugars, and unhealthy fats. Today I want to focus on an essential part of our diet that I’ve found many have misconceptions about: fats. 

The BEST type of dietary fats for your heart (and body in general) are unsaturated fats. 

Unsaturated fats can help lower LDL cholesterol levels (often referred to as “bad” cholesterol) in the blood, reducing the risk of plaque buildup in the arteries and lowering the risk of heart disease. They also have anti-inflammatory properties. Since chronic inflammation is linked to an increased risk of heart disease, consuming unsaturated fats may help lower this risk.

Additionally, a specific type of unsaturated fat – Omega 3 fatty acids – plays a major role in maintaining a healthy heart rhythm and preventing blood clotting. These essential fats MUST be obtained through diet since the body cannot produce them on its own. 

Fatty fish like salmon, trout, and mackerel provide omega-3 fatty acids that are known for their anti-inflammatory properties and heart-protective benefits. Nuts, seeds, avocados and plant-based oils are other rich sources of unsaturated fats. 

The WORST type of dietary fats for your heart are trans fats. 

The list of harmful effects that trans fats have on your health is extensive. Overconsumption of trans fats can lead to the buildup of plaque in the arteries, increased inflammation and blood clotting, and heart rhythm abnormalities. 

Given these detrimental effects on heart health, health authorities and organizations have fortunately put restrictions on the use of trans fats. Still though, foods containing small amounts of trans fats can be labeled as “trans fat-free” or “0 grams trans fat” on the nutrition label. This can be misleading for consumers, as they may consume multiple servings of a product and unknowingly consume trans fats.

This is why it is so important to check the ingredients of the foods you purchase – especially pre-packaged foods. If partially hydrogenated vegetable oils, shortening or margarine are listed, think twice before purchasing, because it contains trans fat. 

If you have a desire to learn more about how and where to get the best dietary fats, you might be interested in my ReIgnite book. In addition to a more in-depth discussion on “good” versus “bad” ingredients, I also take you through a 12-week guided path to strengthen your  faith, fitness, and relationship with food. 

Connect with others

Staying socially active and maintaining strong relationships is an important aspect of promoting heart health in older adults. 

A recent article published by the American Heart Association explained the strong link between good relationships and good health. I found one statement particularly fascinating: “lacking social connections may be on par with other well-known cardiovascular risk factors, including smoking cigarettes and drinking too much alcohol, and may exceed the risk from having high blood pressure, obesity and not being physically active.”

WOW! Let me re-emphasize that. Not having social connections is JUST as much a risk to heart issues than things like smoking or obesity. 

This is largely due to the way socializing can boost mood, reduce symptoms of depression and anxiety, and improve overall mental health. Positive mental health is closely linked to heart health, as psychological factors like depression and anxiety are risk factors for heart disease.

Pick up the phone and schedule a date with a friend or community member. Ask them to grab breakfast or, even better, to grab a healthy breakfast and then go for a walk together! 

Consult a professional

Working with a healthcare professional, such as a doctor, nurse, registered dietitian, Physical Therapist or Life Coach can have significant benefits for heart health. 

Personalized guidance tailored to an individual’s unique health needs, medical history, and risk factors have transformative effects. 

By empowering older adults with knowledge and resources, healthcare professionals can support them in taking an active role in their heart health and making informed decisions about their care.

You can learn more about working with a Certified Professional Life Coach at Faithful Workouts here. In these 1-hour coaching sessions, we will help you overcome the barriers that hold you back from living life to the fullest. 

Quit smoking and limit alcohol consumption

Quitting smoking and limiting alcohol consumption are two powerful steps we can take to protect our hearts and live healthier, happier lives.

Here are some powerful statistics from the FDA showing the INCREDIBLE impact on our bodies when we stop smoking. 

• Twenty minutes after you quit smoking, your heart rate drops
• Just 12 hours after quitting smoking, the carbon monoxide level in your blood drops to normal, allowing more oxygen to vital organs like your heart.
• Within four years of quitting, your risk of stroke drops to that of lifetime nonsmokers.

While moderate alcohol intake, particularly red wine, has been associated with some cardiovascular benefits, excessive alcohol consumption can lead to increased risk of stroke, hypertension,  irregular heartbeats, and heart failure. 

Let’s embrace these changes not as sacrifices, but as investments in our future vitality and longevity. 

Rest in God’s peace

Our time here on earth is limited. Rather than rushing through it, God wants us to relish it. He wants us to have a heart overflowing with peace. Not just temporary peace – but HIS peace – which is eternal and surpasses all understanding. 

“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

Philippians 4:6-7

If we want our lives to change for the better, we must first change our hearts. We must train ourselves to give up control of our lives to the one who controls all things. 

An anxious or exhausted heart makes it impossible to live life the way God intended. A heart of peace, however, opens doors for God to work within us. 

Next time you experience an anxious, weary, or burdened heart . . . 

Slow down. Rest. Look to Jesus. 

Abbey holds a degree in journalism from Indiana University Bloomington. Her favorite topics to cover are spiritual growth and development, holistic health, and human interest stories. Currently, she and her husband live in Michigan where she works in active ministry. In her free time you’ll likely find her nose deep in a book, leading group fitness classes, or experimenting in the kitchen. 

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