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Gardening Together

Keep your Heart Healthy

Heart failure, also known as congestive heart failure, is a chronic and progressive condition in which the heart's ability to pump blood is weakened or impaired. It occurs when the heart is unable to meet the body's demands for oxygen and nutrients.

Heart failure can develop gradually over time or can occur suddenly as a result of a heart attack or other cardiac event. It often stems from other underlying conditions that damage or strain the heart, such as coronary artery disease, high blood pressure (hypertension), heart valve disorders, cardiomyopathy (weakening of the heart muscle), or heart defects present from birth.

Steps to a Healthy Heart

Keeping your heart healthy involves adopting a combination of lifestyle choices and habits that promote cardiovascular well-being. Here are some key steps you can take:


  1. Eat a heart-healthy diet: Emphasize a diet rich in fruits, vegetables, whole grains, lean proteins (such as fish, poultry, and legumes), and healthy fats (found in sources like avocados, nuts, and olive oil). Reduce intake of saturated and trans fats, sodium, processed foods, sugary drinks, and excessive alcohol.

  2. Engage in regular physical activity: Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise each week. This can include activities like brisk walking, jogging, cycling, swimming, or dancing. Additionally, incorporate strength training exercises at least twice a week to improve overall fitness.

  3. Maintain a healthy weight: Strive to achieve and maintain a body weight within the recommended range for your height and body type. Losing excess weight, particularly abdominal fat, can significantly reduce the risk of heart disease.

  4. Don't smoke or use tobacco products: Smoking damages blood vessels, reduces oxygen supply, raises blood pressure, and increases the risk of heart disease. If you smoke, seek support to quit, and avoid exposure to secondhand smoke.

  5. Limit alcohol consumption: Excessive alcohol intake can raise blood pressure, contribute to weight gain, and increase the risk of heart disease. If you drink alcohol, do so in moderation—up to one drink per day for women and up to two drinks per day for men.

  6. Manage stress: Chronic stress can have a negative impact on heart health. Practice stress management techniques such as deep breathing, meditation, yoga, engaging in hobbies, spending time with loved ones, or seeking professional help if needed.

  7. Get enough sleep: Aim for 7-8 hours of quality sleep each night. Poor sleep can contribute to high blood pressure, obesity, and other risk factors for heart disease.

  8. Control blood pressure and cholesterol levels: Regularly monitor and manage your blood pressure and cholesterol levels through lifestyle modifications and, if necessary, with medication prescribed by your healthcare provider. Follow their recommendations and attend regular check-ups.

  9. Stay hydrated: Drink an adequate amount of water throughout the day to maintain proper hydration, which supports overall cardiovascular health.

  10. Maintain regular check-ups: Visit your healthcare provider for routine check-ups, screenings, and preventive care. They can monitor your heart health, provide guidance, and detect any potential issues early on.


Remember, it's important to consult with your healthcare provider for personalized advice and guidance on maintaining a healthy heart based on your individual circumstances and medical history.

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