By: Dr. Christle Guevarra, DO, MS, CAQSM
Maintaining Cardiovascular Health: A Must for Everyone
Cardiovascular health is crucial for adults—whether you’re a recreational athlete or not. A strong heart not only improves performance and endurance but also plays a key role in overall health and longevity. Unfortunately, for those focused on physique enhancement, cardiovascular health often takes a backseat to goals like muscle growth and fat loss. However, your cardiovascular system is the foundation upon which all fitness and health goals are built.
An overwhelming majority of adults are at high risk for cardiovascular issues such as hypertension, high cholesterol, and heart disease. Cardiovascular disease (CVD) accounted for approximately 19.91 million global deaths in 2021—a staggering statistic. These conditions often develop silently, making regular monitoring essential. Scheduling check-ups or even monitoring blood pressure at home can make a substantial difference, empowering individuals to catch problems early and implement preventive measures.
Why Cardiovascular Health Matters
Your heart is the engine that powers your body. It pumps oxygen and nutrients to every organ, enabling them to function optimally. While strength training and aesthetics may take the spotlight in many fitness programs, neglecting cardiovascular health can lead to reduced endurance, slower recovery, and increased fatigue—even in the fittest individuals. Beyond physical performance, a strong cardiovascular system also promotes mental clarity, better sleep, and reduced stress levels. Simply put, it’s the key to living a longer, more vibrant life.
1. Maintain a Healthy Body Weight
Excess weight, particularly visceral fat around the abdomen, puts extra strain on the heart. It also raises the risk of high blood pressure, high cholesterol, and type 2 diabetes—all of which increase the likelihood of cardiovascular issues. Maintaining a healthy weight can:
Reduce the workload on your heart.
Improve cholesterol levels by decreasing LDL (bad cholesterol) and increasing HDL (good cholesterol).
Lower blood pressure, reducing strain on arteries.
Decrease systemic inflammation, a key factor in atherosclerosis.
2. Exercise Regularly
Physical activity is one of the most effective ways to improve cardiovascular health. The American Heart Association (AHA) recommends:
150 minutes of moderate-intensity aerobic activity per week, or
75 minutes of vigorous activity per week,
Plus strength training on two or more days weekly.
Moderate-intensity activities include brisk walking, swimming, or cycling, while vigorous activities include running or high-intensity interval training (HIIT). Aerobic exercises strengthen the heart by improving its efficiency, while resistance training promotes lean muscle mass, supporting a healthy metabolism and overall heart health.
For beginners, even short walks or light activity can make a difference. Consistency is key, so start with manageable goals and build from there.
Not sure how to incorporate cardio without wrecking your gains? Check out RP’s Cardio Made Simple Guide—a no-BS approach to balancing cardio with strength training for optimal results. Grab it here!
3. Nutrition for Heart Health
A balanced diet is fundamental to cardiovascular health. Focus on incorporating these nutrient-rich foods:
Lean Proteins: Sources like chicken, turkey, tofu, and fatty fish (e.g., salmon, mackerel) provide essential amino acids and omega-3s for heart health.
Healthy Fats: Avocados, nuts, seeds, and olive oil help reduce inflammation and support cholesterol balance.
Whole Grains: Oats, quinoa, and whole-grain bread are high in fiber, which can lower cholesterol and improve blood sugar control.
Fruits and Vegetables: Rich in antioxidants, vitamins, and minerals, they combat oxidative stress and inflammation, reducing the risk of heart disease.
4. Adopt Healthy Lifestyle Habits
Lifestyle choices significantly impact cardiovascular health. Beyond exercise and nutrition, consider the following habits:
Manage Stress: Chronic stress elevates cortisol levels, which can increase blood pressure and promote inflammation. Practices like meditation, yoga, and deep breathing exercises can help.
Get Quality Sleep: Sleep is when your body repairs and recovers. Aim for 7-9 hours of quality rest each night to support overall health and energy levels.
Stay Hydrated: Proper hydration supports optimal blood circulation and maintains healthy blood pressure levels.
Avoid Harmful Substances: Smoking and excessive alcohol consumption are major risk factors for heart disease. Even vaping, often considered a safer alternative, can damage blood vessels and increase cardiovascular risks.
Small, incremental changes in daily habits can add up to significant improvements over time.
Tracking cardiovascular health doesn’t require expensive tools. An at-home blood pressure monitor is a simple yet effective device for assessing your heart’s health. Aim to check your blood pressure once or twice a week under consistent conditions, such as in the morning before eating or drinking.
Fitness trackers or smartphone apps can help monitor these metrics and track your progress. For more detailed insights, consult your healthcare provider for regular check-ups, including cholesterol panels, glucose tests, and stress tests.
Common Misconceptions About Cardiovascular Health
Myth 1: Cardiovascular health only matters as you age.
Reality: Habits formed in your 20s and 30s lay the groundwork for lifelong heart health. Starting early can prevent issues before they arise.
Myth 2: Strength training has no impact on heart health.
Reality: Strength training complements cardiovascular exercise by supporting lean muscle mass, improving metabolism, and reducing risk factors like obesity and diabetes.
Myth 3: Only high-intensity exercise benefits heart health.
Reality: Moderate-intensity activities like walking or gardening can significantly improve cardiovascular health when done consistently.
Conclusion
Your heart is the engine that powers your workouts, daily activities, and overall vitality. Prioritizing cardiovascular health through maintaining a healthy weight, regular exercise, balanced nutrition, and mindful lifestyle habits is key to improving athletic performance, physique, and longevity.
Start small—take a daily walk, swap processed snacks for whole foods, or focus on managing stress. Every step counts. Use tools like fitness trackers or expert resources to stay on track. The journey to a healthier heart is a lifelong investment, offering rewards in both quality and quantity of life.
References
Martin, S. S., Aday, A. W., Almarzooq, Z. I., Anderson, C. A. M., Arora, P., Avery, C. L., Baker-Smith, C. M., Barone Gibbs, B., Beaton, A. Z., Boehme, A. K., Commodore-Mensah, Y., Currie, M. E., Elkind, M. S. V., Evenson, K. R., Generoso, G., Heard, D. G., Hiremath, S., Johansen, M. C., Kalani, R., Kazi, D. S., Ko, D., Liu, J., Magnani, J. W., Michos, E. D., Mussolino, M. E., Navaneethan, S. D., Parikh, N. I., Perman, S. M., Poudel, R., Rezk-Hanna, M., Roth, G. A., Shah, N. S., St-Onge, M.-P., Thacker, E. L., Tsao, C. W., Urbut, S. M., Van Spall, H. G. C., Voeks, J. H., Wang, N.-Y., Wong, N. D., Wong, S. S., Yaffe, K., & Palaniappan, L. P. (2024). 2024 heart disease and stroke statistics: A report of US and global data from the American Heart Association. Circulation. Advance online publication. https://doi.org/10.1161/CIR.0000000000001209
American Heart Association. (n.d.). American Heart Association recommendations for physical activity in adults. Retrieved December 29, 2024, from https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
American Academy of Family Physicians. (2021). Hypertension: Practice Pointers for Primary Care. American Family Physician, 104(3), 237-S1. Retrieved from https://www.aafp.org/pubs/afp/issues/2021/0900/p237-s1.html
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