A Long Distance Runner’s Guide to Heart Health

A healthy heart is the secret to leading a longer and happier life. Maintaining your heart health is extremely important and its significance is one of the main reasons long-distance runners always take good care by maintaining a proper diet and workout routine.

A Heart-Healthy Diet

It is important to maintain a high-nutrient diet to have a healthy heart. Consuming healthy food and slightly altering your eating habits can do wonders for your heart’s health. Here are some things that you must follow for a heart-healthy diet. 

• Eat in Intervals
  The portion size of food you consume and the frequency at which you consume it can significantly affect your digestion. Consume smaller portions of food, at regular intervals of 2-3 hours, rather than eating large single meals.
• Rely More on Natural Nutrients
  Supplements are a great sourchee of nutrients. But they cannot replace the naturally available vitamins and minerals in vegetables and fruits. Therefore, it is necessary to consume vegetables and fruits frequently.
• Switch to Whole Grains
  Whole grains, such as entire wheat, offer more nutrients and fibres than the available refined flour. This is a simple substitution that can help you in the long run.
• Reduce Consuming Unhealthy Fats
  Avoid eating unhealthy fats such as saturated and trans fats. This can help you maintain your cholesterol levels.
• While Adding Proteins, Select Low-Fat Options
  Proteins are a must while running. They are the primary food for muscles. While adding protein sources such as chicken, fish, soya, dals, etc., to your meal, opt for low-fat options. For instance, opt for boiled or roasted food over fried food.
• Restrict Sodium Intake
  Water retention in the body is brought on by sodium. The primary source of sodium for our body is a common salt. Ditching regular salt and switching to black salt or sea salt can significantly reduce sodium intake because these salts have potassium chloride in them. Moreover, avoid adding salt over the top of the food as much as possible.
• Stick to Meal Plans
  Meal plans are a great way to monitor carefully what you’re consuming throughout the day. Planning your diet chart ahead of time helps ensure you consume a balanced diet. Thus, you can curate a chart that has more proteins than fats.

Here are some items that you must include in your daily diet plan for a healthy heart –

• The healthy alternatives to regular oils are olive oil and mustard oil, as they have less harmful fatty acids.
• Include seafood in your diet at least two times a week as it is an excellent source of proteins and Omega. If this is not possible, try adding cod liver oil or salmon oil to your food. 
• Add more green leafy vegetables such as coriander, spinach, and kale.
• Vegetables such as cabbage, cauliflower, sprouts, and broccoli must be a part of your everyday salads. 
• Fruits are a great way to consume fibre and ensure the stomach is full. Include fruits such as watermelon, muskmelon, papaya, and apple. Citrus fruits like oranges and lemons should also be added.
• Add legumes such as lentils and chickpeas to your meal plan.

How to Improve Heart Health?

Maintaining a healthy heart is not as difficult as it sounds. It only requires small daily efforts. Here is some advice on how to improve heart health – 

• Exercise Regularly
  Exercising helps burn extra calories and keeps the body in shape. In addition, it provides the muscles with the necessary movements to keep them healthy and in shape.
• Quit Unhealthy Practices
  Unhealthy practices such as smoking and overconsuming alcohol can negatively affect the well-being of the body. Along with this, avoid eating junk and preservative food as it harms the body.
• Maintain a Healthy Weight
  The heart is responsible for pumping blood to all body cells. When the body is obese, it puts more pressure and load on the heart to pump more oxygenated blood. Over time, this tires the heart out.
• Avoid Stress
  When experiencing stress, there is a surge in blood pressure. This puts an extra load on the heart. Thus, it must be avoided.

Heart Rate After Running

The normal heart rate is between 60-100 beats per minute, depending on the activity of the individual. The average heart rate is 72 beats per minute. However, the body’s cells need more oxygen while exercising and running. Thus, the heart needs to pump out more oxygenated blood. This increases the average heart rate.
The average heart rate of a person while running depends on their age. On average, this can be calculated by subtracting 45 from 220. For moderate running, individuals reach about 50-70% of their maximum, while for vigorous running, this can be between 70-85%.

Why is Running Good for Your Heart?

The muscles of our body require constant wear and tear to keep them in shape. This is what running offers. It ultimately makes the muscles work. Even while resting, the fats are burning, and it helps in healing the muscles. This system helps in strengthening muscles and results in an overall healthier heart.
It also has other implications that can affect the heart indirectly. Running results in burning excess fat and calories, putting the body in shape. It helps reduce extra body fat, keep the body toned, and maintain body weight.

How does Running Change Heart Health?

How running changes heart health:

• It helps in reducing blood pressure. This is because the heart muscles get a good workout and become stronger. while running 
• Running helps reduce body weight. 
• Maintains good cholesterol levels. 
• It reduces the workload of the heart. 
• Eliminates the risk of many heart diseases.
• Helps to reduce BMI.

Running helps improve the heart’s overall health by maintaining body weight, cholesterol, and the strength of muscles. To lead a healthy and long life, adding running to your everyday routine can be supremely effective.. Why wait? Begin a short 30-minute run starting today!

Other Heart Health Topics To Explore:

Normal Resting Heart Rate | Heart Palpitations After Eating | Cardio Exercise | Best Heart Rate Monitor | Irregular Heartbeat | Living With AFib | Stress Test for Heart | Heart Rate Monitor Device | Heart Health Tips

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