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June 03, 2024
How to Strengthen Your Heart: The Seven B’s to a Healthier Heart
Dr. Livingood
In today’s fast-paced world, taking care of your heart health has never been more crucial. If you or someone you love has experienced a heart attack, arrhythmia, or other heart-related concerns, it’s easy to feel overwhelmed and unsure of how to strengthen your heart. But don't worry; today, I’m breaking down seven actionable strategies—let's call them the seven B’s—that can help you build a stronger, healthier heart.
These tips not only focus on your physical well-being but also address stress management, inflammation reduction, and lifestyle changes. Let’s dive in.
1. BMI: The Weighty Matter of Heart Health
Body Mass Index (BMI) is one of the most important indicators of heart health. In fact, over 50% of heart attacks, both fatal and non-fatal, are directly tied to a high BMI. Extra weight, particularly around the waistline, significantly increases the risk of diabetes and heart disease.
The numbers are concerning—over 30% of Americans fall into the obese category, and 70% are overweight. This excess weight places a huge strain on your heart, and it’s essential to bring those numbers down if you want to strengthen your ticker. Even losing just 10 to 20 pounds can significantly improve heart function.
If you need help getting started on weight loss, my book offers a step-by-step guide to help you shed those extra pounds quickly and safely. Remember, the first step to a stronger heart is managing your BMI and keeping your weight in check.
2. Breathing: Oxygenate Your Heart
One of the most overlooked but incredibly powerful tools for strengthening your heart is your breath. Stress is a silent killer, and it directly impacts your heart health by placing unnecessary strain on the heart muscle. Proper breathing techniques can alleviate this stress and promote healing.
Boxed breathing, where you inhale for five seconds, hold for five seconds, and exhale for five seconds, repeated for two to five minutes, is a simple yet effective way to reduce your heart’s workload. Ideally, practice this breathing exercise twice a day. If you can pair it with a walk, even better! Not only does this technique lower stress, but it also increases oxygen flow, helping your heart function more efficiently.
3. Burst Training: High-Intensity for Heart Strength
Burst training is a fantastic way to strengthen your heart. This form of high-intensity interval training (HIIT) involves short bursts of intense exercise followed by periods of rest, which pushes your heart rate to 80-90% of its maximum capacity.
You might think that pushing your heart this hard could be risky, but studies show that this kind of exercise is safe and highly beneficial for heart health. Burst training strengthens the heart muscle, optimizes blood flow, and reduces the risk of stroke and heart attack. By challenging your cardiovascular system, you're building a stronger heart that can withstand future challenges.
For more detailed exercises and a free burst training workout, head over to my fitness page. This is one of the best ways to challenge and fortify your heart muscle.
4. Binge Fasting: Give Your Heart a Break
Binge eating, especially late-night snacks like chips and ice cream, is a major contributor to heart disease. Constantly consuming food throughout the day spikes insulin levels, which leads to inflammation—a key factor in heart disease.
Instead of binging, flip the script by practicing intermittent fasting, or as I like to call it, “binge fasting.” This means extending the time between meals, allowing your body to use that excess energy for healing instead of digesting food. Fasting not only reduces inflammation but also gives your heart a break, allowing it to repair and function more effectively.
Intermittent fasting is a proven method to improve both your heart health and your overall well-being, making it a simple yet powerful strategy.
5. Block Inflammation: Combat the Silent Threat
Inflammation has been labeled the root cause of many heart issues, including coronary artery disease. Time magazine even called it “the silent killer” for good reason. Left unchecked, chronic inflammation can lead to severe damage to your heart.
To block inflammation, start incorporating anti-inflammatory foods into your diet. Omega-3s, found in fish oil, are especially potent in reducing inflammation. Additionally, spices like turmeric and ginger are powerful tools in fighting inflammation. Just adding these into your daily routine can make a significant difference in your heart’s ability to function efficiently.
Every day, aim to consume foods or supplements rich in Omega-3s, turmeric, and ginger to protect your heart from inflammation.
6. Bedtime: Rest Is the Ultimate Recovery
When it comes to heart health, sleep is your secret weapon. Without adequate rest, your heart works overtime. Late-night Netflix binges and endless social media scrolling can wreak havoc on your sleep schedule, which in turn puts unnecessary strain on your heart.
To give your heart the rest it deserves, establish a bedtime routine. Cool your room, block out light, and put away electronic devices at least an hour before bed. When you allow your heart to rest, it strengthens, repairs, and functions more efficiently during the day. Prioritizing sleep is one of the easiest and most effective ways to boost heart health.
7. Bad Habits: Time to Cut the Cord
This may be the most obvious B, but it still needs to be said—bad habits like smoking and excessive drinking are detrimental to heart health. These habits increase your risk of heart disease exponentially. Quitting smoking and reducing alcohol intake are essential steps in the journey toward a stronger heart.
It’s not always easy to quit, but if you want to experience true heart health, these bad habits must go. There are countless resources available to help you quit smoking and reduce alcohol consumption. Consider this your wake-up call—your heart will thank you for it.
Final Thoughts: Which B Will You Focus On?
There you have it—the seven B’s to strengthen your heart. Whether it’s adjusting your BMI, practicing breathing techniques, incorporating burst training, or blocking inflammation, these strategies can make a significant difference in your heart health. So, which of these B’s do you need to focus on the most?
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