March 10, 2025

Heart Health Education

Simple lifestyle changes for chronic conditions

Living with a chronic condition like heart disease or diabetes can feel overwhelming. But there’s good news: focusing on wellness and lifestyle changes can significantly improve both your physical and emotional health. While treatment and medication play a crucial role, adopting heart-healthy habits like eating a balanced diet, exercising for heart health, and managing stress is the most effective way to protect against heart disease and can make a difference in your overall well-being. This article explores practical health and wellness tips to incorporate heart-healthy choices into your daily routine; focusing on nutrition, exercise, emotional health, and recovery that can help you live well with heart disease and diabetes, while improving your quality of life.

What to eat for a heart healthy diet

Choosing good nutrition is the best line of defense against heart disease. Choosing balanced meals and snacks will stabilize blood sugar, especially for those with diabetes.

Stick to the basics and ensure you are incorporating nutrient-dense foods like heart healthy fruits, vegetables, whole grains, and lean proteins.
Incorporate low-fat dairy, skinless poultry, fish, legumes, non-tropical vegetable oils, and nuts into your diet.
Reduce sodium, processed foods, added sugars, and unhealthy fats such as saturated and trans fats.
Practice portion control and mindful eating to prevent overeating.
Drink enough water to promote heart function and overall wellness. The general guidance is that men consume about 3.7 liters of water daily. Women should aim for about 2.7 liters each day.

Exercise for heart health

Exercise for heart health is crucial for managing heart disease because regular physical activity strengthens your heart muscle, improves circulation, and helps regulate blood pressure and cholesterol levels. Staying active can also assist with weight management, reduce stress, and improve overall mental and emotional well-being. To reap the benefits of consistent exercise, aim for around 150 minutes of activity weekly. Follow these tips for staying active:

Choose the right type of exercise to stay safe with your chronic condition while being active. Some examples of low impact physical activity are walking, swimming, bike riding, gardening, yoga, and water aerobics.
Always listen to your body if you need to take a break, slow down, or have a sip of water. It is important to start slow if you are just beginning an exercise program and work your way up to a higher intensity.
Try incorporating flexibility, balance, and strength training in your workouts. \
Consistency is key. Adding movement into your day and staying consistent contributes to long-term heart health.

How do you handle stress?

The link between quality sleep and heart health is significant. Poor sleep can increase the risk of high blood pressure, obesity, and inflammation, all of which are contributing factors to heart disease. Use these tips to improve sleep habits and manage sleep disorders:

Keep a consistent sleep schedule. Go to bed and wake up at the same time every day, even on weekends, to regulate your internal clock.
Create a relaxing bedtime routine by engaging in calming activities like reading, meditation, or gentle stretching to signal to your body that it’s time to wind down.
Keep your bedroom cool, dark, and quiet. Use blackout curtains, a white noise machine, or a fan to create a restful space.
Avoid caffeine, nicotine, and large meals within a few hours of bedtime, as they can disrupt your ability to fall asleep.

Living with a chronic condition may present challenges but adopting healthy heart habits - such as these wellness tips - can empower you to take control of your health and improve your quality of life. By prioritizing a nutritious diet, staying active, managing stress, and maintaining good sleep hygiene, you can protect your heart, enhance your emotional well-being, and enjoy a fuller, healthier life.

Reach out to your healthcare team, loved ones, and support system for guidance and encouragement on your journey to improve heart health.

If you or a loved one are living with complex healthcare needs or limited income, call one of our Licensed Plan Advisors to see if you are eligible for a Sentara Medicare Chronic Condition Special Needs Plan (C-SNP). You can check your eligibility, ask questions, or enroll by calling 1-877-550-3256 (TTY: 711).

Oct. 1–March 31 | 7 days a week | 8 a.m.–8 p.m.
April 1–Sept. 30 | Mon.–Fri. | 8 a.m.–8 p.m.

Sources:

H2563_0225_SHPHH_420009_C