A plant-based diet can be good for your heart.
If you’re eating mostly or only fruits, vegetables, nuts, beans, whole grains, and meat substitutes like soy, you may cut your odds of getting heart disease, high cholesterol, high blood pressure, and type 2 diabetes, compared to a diet that includes a lot more meat.
There are many different types of plant-based diets. The three most common ones are:
: No animal products such as meat, eggs, or dairy products.
What types of activities should I try, and what should I avoid?
Should I time when I take my medications around my exercise schedule?
Should I take my pulse while I exercise? What pulse rate should I aim for?
Are there any warning signs I should watch out for?
What You’ll Do
New to exercise? It helps to work with a certified fitness trainer at first. If you have heart problems, ask your cardiologist for a referral.
Cardio (aerobic exercise). This makes your heart beat faster. It also lowers your blood pressure. Depending on what your doctor okays, you could:
Strength training tones and builds up your muscles. Heavy weights may raise your blood pressure short term. So stick with lighter weights and just lift them more times. Try hand weights, weight machines at a gym, resistance bands, or your own body weight.
A good approach is to do several sets of each exercise, and then let those muscles rest a day or two between sessions.
How to Get the Most Out of Your Workout
If you’re an exercise newbie, you’ll get the most from your workout if you follow these simple rules:
Start slow. The American Heart Association recommends you work up to exercising on most days of the week. The more exercise you can do, the healthier you -- and your heart -- will be. But any amount helps your health.
Build up gradually. Little by little, make your workouts longer or tougher over time. You should be able to talk during your workout. If you can't, it's probably too intense for you.