How to Strengthen a Cardiovascular System

Strengthening the heart requires more than just eating oatmeal and taking the stairs at work. Although those are good changes to make, a strong, healthy heart requires a complete change in both diet and activity. The changes can be made gradually and will have you on the path to a healthier heart in no time.

Instructions

Diet

• 1

  Add some fiber to your diet. The bowl of oatmeal is a good start. Go even further by adding whole grains, nuts, seeds and veggies which all provide fiber which is essential for heart health.

• 2

  Remove the bad fats and get more of the good ones. Trans and saturated fats promote heart disease. Bad fats are found in pre-packaged foods, fast food and fried foods. Avoid these and opt for healthy fats such as the unsaturated fat and omega 3 fatty acits found in fish, nuts and seeds.

• 3

  Count calories and watch your weight. Don't consume more calories than you can burn. You will not only strengthen your heart this way, but you will also compliment your waistline.

Activity

• 4

  Get at least 30 minutes of activity each day. It is okay to break up the exercise into intervals throughout the day.

• 5

  Go for a walk. Walking is great aerobic exercise for the heart. It is also the easiest way to get extra activity. If you can't schedule a walk, simply look for opportunities throughout your day to add it in. Take the stairs at work, park far away from building entrances or walk the dog that extra block.

• 6

  Go to the gym. There, do some form of activity for at least thirty minutes that has your heart rate elevated the entire time. Weight training, spinning and the treadmill are a few activities available at every gym.