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Diet and Exercise:
Healthy Balance for a Healthy Heart

How does what I eat affect my heart?

The food you eat can affect the way blood flows through your heart and arteries. A diet high in fat and cholesterol can contribute to a buildup (called "plaque") in your arteries that cuts down blood flow and can even block off small arteries. If the blockage happens in an artery that carries blood to the heart muscle, that muscle can die. That's a heart attack. If the blockage happens in an artery that carries blood to the brain, part of the brain can die. That's a stroke (also called a brain attack). The right diet helps keep your arteries clear and reduces the risk of heart problems and stroke. Keeping your heart healthy by watching what you eat isn't as hard as it sounds!

How much should I weigh?

Talk to your family doctor to answer this question, because every person is different. If you're overweight, the extra pounds put extra stress on your heart. Losing weight will help your heart stay healthy. And even though people talk about weight, it's really how much fat you have that matters. Exercise will help burn the fat.

Why is exercise good for my heart?

Exercise makes your heart stronger, helping it pump more blood with each heartbeat. The blood then delivers more oxygen to your body. Exercise can also reduce your risk of heart disease, help lower blood pressure and reduce levels of LDL ("bad" cholesterol), which sticks in the arteries and can cause a heart attack. At the same time, exercise can raise levels of HDL ("good" cholesterol), which helps protect against heart disease. Exercise is also the best way to lose weight. The only way you can lose weight is to burn more calories than you take in by food.

Tips for a heart-healthy diet Eat less fat (especially butter, coconut and palm oil, saturated or hydrogenated vegetable fats like Crisco, animal fats in meats, fats in dairy products). Use nonstick vegetable oil cooking sprays instead of the oils. Use soft margarine; it's less likely to cause problems. Buy lean cuts of meat; reduce portion size to 3 ounces (the size of a pack of cards). Choose more chicken, fish and poultry. Try low-fat snacks (baked chips instead of fried; pretzels). Drink skim milk and buy low-fat or non-fat cheese, yogurt and margarine. Buy sherbet, ice milk or frozen low-fat or non-fat yogurt instead of ice cream. Have a bagel or English muffin instead of a donut or pastry. Eat no more than 3 or 4 egg yolks a week (use egg whites or egg substitutes). Bake, broil, steam or grill foods instead of frying them. Eat fewer "fast foods" (burgers, fried foods), which are high in fat. Eat more fruits, vegetables and carbohydrates (rice, pasta, breads, grains).

What's the best type of exercise for my heart?

Aerobic exercise causes you to breathe more deeply and makes your heart work harder to pump blood. Aerobic exercise raises your heart rate (which also burns calories). Examples of aerobic exercise include walking, jogging, running, swimming and bicycling.

How much exercise do I need?

You should gradually work up to 30 to 60 minutes, four to six times a week. Your doctor may make a different recommendation based on your health. For example, if you haven't exercised for a while it may be best to start with a couple of minutes of exercise and slowly work up to a half hour. One sign that you may be overdoing it is if you can't carry on a conversation while you exercise. It is best to alternate exercise days with rest days to prevent injuries.

How will I fit exercise into my busy schedule? There are lots of ways to raise your heart rate in the regular course of your day. Take the stairs instead of the elevator. Walk on errands during a coffee break or lunch. Walk to work or park at the end of the parking lot so you have to walk farther. Walk more briskly. Do housework at a quicker pace and more often (like vacuuming every day). Rake leaves, push the lawn mower or do other yard work.

 

This handout provides a general overview on this topic and may not apply to everyone.
To find out if this handout applies to you and to get more information on this subject, talk to your family doctor.

This health education material has been favorably reviewed by the American Academy of Family Physicians Foundation.

American Academy of Family Physicians The doctors who specialize in you

This handout was developed by the American Academy of Family Physicians in cooperation with the American Heart Association.
© 1997 American Academy of Family Physicians, 8880 Ward Parkway, Kansas City, MO 64114-2797, http://www.aafp.org