Daily Living

Heart Health for the Summer

You don't have to run a marathon to reap heart-healthy benefits from exercise. With the change in weather and lots of fresh food in season, we have some ideas to make your summer both fun and heart healthy.

Low-Impact Exercise

Low-impact exercise can burn a high number of calories and build strength without putting joints and muscles at undue risk. And whether you're recovering from surgery, maintaining your fitness level, or trying to start a new exercise routine, low-impact exercise could be the best choice for you. Of course, remember to talk to your doctor before you start any new exercise routine.

Swimming

When the days get hotter, get in the water. Swimming is an excellent total-body workout. It doesn't put a lot of stress on your joints. And it improves heart strength, helps lower blood pressure, promotes weight loss, and raises "good cholesterol" levels. So this summer, jump right in.

Golfing

During the summer, head for the golf course. Walking and stretching before teeing off can boost heart strength and minimize strained muscles. Also, golf is a fun activity to enjoy with friends. Socializing on the course can relieve stress and keep the sport interesting. Make sure to wear loose, comfortable clothing. And don't forget—drink plenty of water.

Walking

The great thing about walking is that you can do it anywhere. You can tailor your route and speed to fit your needs. Brisk walking for about 30 minutes a few times a week has been shown to dramatically decrease the risk of heart attack and coronary artery disease. It also gives you more energy, helps you relax, tones your muscles, burns calories, and helps control your appetite. So get out and go.

High-Impact Diet

You can lower the risk of heart disease by eating better. With a variety of seasonal foods, summer is the perfect time to improve your eating habits. This means eating less fat, less sodium, fewer calories, and more fiber.

Tomatoes

During the summer, tomatoes are fresh and easy to find at your local vegetable stand or store. Tomatoes are low in sodium and they provide fiber, which helps lower cholesterol levels. Also, researchers have discovered that the red color in tomatoes (called lycopene) may reduce heart disease risk. The American Heart Association recommends eating tomatoes as part of a heart-healthy diet. So toss those bright, red tomatoes in a salad and enjoy.

Corn

Corn is an excellent source of fiber. It provides almost 6 grams of fiber for every half cup. That's more than 20% of the fiber the American Heart Association says you need every day to be healthy. And it's simple to prepare and delicious. Just put corn on the cob in a pot of boiling water or grill it for a heart-healthy feast.

Fish

Eating fish is a healthy way to reduce the amount of saturated fat and cholesterol you eat. Certain fish like salmon also contain fatty acids. These lower the risk of heart disease. Think healthy and eat fish.

Now that you have these summer tips, get outside and make this season a heart-healthy one.

Exercise and Nutrition Resources

Here at LifeBeat Online, we have many partner sites that can offer you more information about exercise and nutrition.

MayoClinic.com
Food and Nutrition Center
Find tips on subjects like healthy cooking, how to make the most of dietary guidelines, and how to find cookbooks that fit your needs.

Fitness Center
Find help on topics like how to stay active all year round, how to determine how much exercise is enough, and how to start an exercise program.

American Heart Association
Healthy Lifestyle
Find help on topics like women and heart disease and managing your lifestyle.

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