--- title: How to Make Your Heart Healthy and Strong description: It’s easy to take your heart for granted, but this muscle beats tirelessly every day. To ensure it never fails you, introduce these lifestyle changes to help make your heart healthy and strong. image: https://pushpedalpull.com/media/magpleasure/mpblog/upload/2/c/2c0e326c6d0eebd60ab6be1095714080.jpg --- - [844.574.0270](tel:844.574.0270) - [Contact](https://e221afc64b.nxcli.net/contact-us) - [About](https://e221afc64b.nxcli.net/about-us) - [Service](https://e221afc64b.nxcli.net/service) - [HOME EQUIPMENT](https://e221afc64b.nxcli.net) - [COMMERCIAL EQUIPMENT](https://e221afc64b.nxcli.net/commercial) ![Toggle Menu](https://blog.pushpedalpull.com/hubfs/raw_assets/public/Push_pedel_pull_Dec2020/images/trigger.png "Toggle Menu") [![Push Pedal Pull](https://blog.pushpedalpull.com/hubfs/raw_assets/public/Push_pedel_pull_Dec2020/images/head-logo.png "Push Pedal Pull")](https://e221afc64b.nxcli.net/) ### [Find a Store](https://e221afc64b.nxcli.net/locations/) GO - [My Account](https://e221afc64b.nxcli.net/commercial/customer/account/) - [Create an Account](https://e221afc64b.nxcli.net/commercial/customer/account/create/) - [Sign In](https://e221afc64b.nxcli.net/commercial/customer/account/login/referer/aHR0cHM6Ly9lMjIxYWZjNjRiLm54Y2xpLm5ldC9jb21tZXJjaWFsLw%2C%2C/) - [Menu](https://blog.pushpedalpull.com/how-to-make-your-heart-healthy-and-strong#main-Menucontent) - [Account](https://blog.pushpedalpull.com/how-to-make-your-heart-healthy-and-strong#main-Accountcontent) - [Treadmills](https://pushpedalpull.com/treadmills.html) - [Ellipticals](https://pushpedalpull.com/ellipticals.html) - [Strength](https://pushpedalpull.com/strength.html) - [Free Weights](https://pushpedalpull.com/free-weights.html) - [Exercise Bikes](https://pushpedalpull.com/exercise-bikes.html) - [Seated Steppers](https://pushpedalpull.com/steppers-climbers.html) - [Climbers](https://pushpedalpull.com/climbers.html) - [Rowers](https://pushpedalpull.com/rowing-machines.html) - [Accessories](https://pushpedalpull.com/accessories.html) - [Pre-Owned](https://pushpedalpull.com/pre-owned.html) - [Sale](https://pushpedalpull.com/p3-black-friday.html) - [My Account](https://e221afc64b.nxcli.net/commercial/customer/account/) - [Create an Account](https://e221afc64b.nxcli.net/commercial/customer/account/create/) - [Sign In](https://e221afc64b.nxcli.net/commercial/customer/account/login/referer/aHR0cHM6Ly9lMjIxYWZjNjRiLm54Y2xpLm5ldC9jb21tZXJjaWFsLw%2C%2C/) ![](https://pushpedalpull.com/media/magpleasure/mpblog/upload/2/c/2c0e326c6d0eebd60ab6be1095714080.jpg) # How to Make Your Heart Healthy and Strong Published by [Push Pedal Pull](https://blog.pushpedalpull.com/author/push-pedal-pull) on Feb 19, 2018, 2:30:00 PM ![](https://pushpedalpull.com/media/magpleasure/mpblog/upload/2/c/2c0e326c6d0eebd60ab6be1095714080.jpg)It’s easy to take your heart for granted, but this muscle beats tirelessly every day. To ensure it never fails you, introduce these lifestyle changes to help make your heart healthy and strong. **Eat the Right Type of Fat** Not all fat is created equal. The types to avoid include saturated fat, which is found in meat and full-fat dairy products, and trans fat, which is present in anything with hydrogenated or partially hydrogenated oil. These types of fat raise your bad cholesterol levels (LDL) and lower your good cholesterol (HDL), clogging your arteries as a result. On the other hand, some types of fat are good. Almonds, walnuts, pecans and other tree nuts contain heart-healthy monounsaturated fat, as do avocados and olive oil. Coconut oil contains beneficial medium-chain fatty acids, and fatty fish such as salmon, herring and trout is loaded with omega-3 fatty acids. These are the types of fat you should be eating to make your heart healthy and strong. **Exercise Regularly** The [American Heart Association](http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/American-Heart-Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp) states that physical activity is one of the most effective ways to prevent heart disease and stroke. For optimal cardio health, the AHA recommends participating in 30 minutes or more of moderate-intensity aerobic activities five days per week or 25 minutes of vigorous aerobic activities three days per week. Combine these aerobic workouts with 40 minutes of moderate to high-intensity weight lifting two days per week. Remember, even if you don’t have time to work out for 30 or 40 minutes, *some* physical activity is always better than none! **Get Enough Sleep** While being active is important, so is getting enough rest. A study cited by the [Cleveland Clinic](https://health.clevelandclinic.org/2016/01/5-things-to-do-daily-to-keep-your-heart-healthy/) states that sleeping for fewer than six hours per night doubles your chances of having a heart attack or stroke compared to sleeping for six to eight hours. This is because getting too little sleep disrupts biological processes, including inflammation and blood pressure. If you have sleep apnea, insomnia or another condition that causes sleep deprivation, seek treatment from your doctor. **Stop Smoking** Of all the steps you can take to make your heart healthy and strong, little is more effective than avoiding tobacco. Smoking is one of the leading preventable causes of heart disease, so make quitting your number one priority. Also, strive to avoid secondhand smoke. The [American Nonsmokers Rights Foundation](http://www.no-smoke.org/getthefacts.php?id=711) states that your risk for developing heart disease increases 25 to 30 percent if you are routinely exposed to secondhand smoke. Push Pedal Pull is a local exercise equipment expert based in Sioux Falls, SD with locations across the Midwest. If you’re ready to make your heart healthy and strong, now’s the time to check out our fitness equipment and accessories. After all, working out at home is much easier and more cost-effective than paying for a gym membership. Let Push Pedal Pull be your trusted partner as you strive to reach your health and fitness goals. To learn more, please [contact us](https://pushpedalpull.com/contact-us) at 888.861.8978 today. ### Subscribe Here! ### Topics ### Top Posts [Back to Blog](https://blog.pushpedalpull.com) ## Related Articles ## [Improve Your Heart Health with Heart Rate Zone Training](https://blog.pushpedalpull.com/archives/41) Since February is heart health awareness month, diet and exercise tips are now hard-pressed on the... [Read More](https://blog.pushpedalpull.com/archives/41) ## [Get Your Heart Pumping: Training with a Heart Rate Monitor](https://blog.pushpedalpull.com/archives/996) Many fitness novices ‒ and perhaps even some folks at the intermediate level ‒ find it difficult... [Read More](https://blog.pushpedalpull.com/archives/996) ## [Healthy Heart, Healthy You](https://blog.pushpedalpull.com/archives/855) Half a century ago, in response to the overwhelming number of American deaths caused annually by... 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