Lifestyle Changes and Heart Failure

Heart failure (HF) develops when the heart is no longer pumping well enough to meet the demands of the body. Common symptoms of HF include:^1,2

• Fatigue
• Shortness of breath
• Exercise intolerance (the reduced ability to perform physical activities that require significant movement or exertion)

The American Heart Association (AHA) has established diet and lifestyle recommendations that can help better manage HF, slow the progression, and possibly prevent other medical and cardiac complications. Because small changes can make a difference, it is important to get started, even if the change is gradual.^1-3

The AHA website offers recommendations about diet, exercise, and other healthy habits, such as good stress management skills, that can improve everyday life. Lifestyle changes are good for the whole family. Eating right and exercising together can benefit everyone and have a lifelong impact even on those who do not have heart failure.²

Dietary restrictions

For people with heart failure, following a low-sodium diet is key to helping manage symptoms. Salt causes fluid retention, which makes it harder for the heart to work. It is recommended that people with heart failure consume only 2 to 3 grams of sodium per day. Ask your healthcare team about what amount of sodium is right for you.^1,2

It is also important to monitor your fluid intake. While drinking water is healthy and encouraged, drinking too much can worsen symptoms. It is typical for someone with heart failure to have a 2-liter fluid restriction. Ask your doctor about how much fluid you should be drinking.^1,2

Heart-healthy eating

Regardless of whether you have heart disease, it is never too soon to begin eating a heart-healthy diet. The AHA offers a guide to a healthy diet as part of the lifestyle recommendations. You can make gradual changes toward eating a healthy diet which includes:^1-3

• Eating more fruits and vegetables
• Eating whole grains, nuts, and legumes
• Reduce bad fats by not eating fried or processed foods
• Eating proteins like poultry and fish
• Lower your salt, sugar, alcohol, and white starch intake
• Avoid or limit caffeine and alcohol
• When eating meat, poultry, or eggs, pay attention to their sources and opt for organic, grass-fed, and pasture-raised options when you can

The benefits of a heart-healthy diet include lowering bad cholesterol, decreasing inflammation, and achieving weight loss or maintaining a healthy weight.²

Controlling portion size, making good food choices, and not consuming more calories than you burn can help you eat according to a heart-healthy lifestyle. Your healthcare team can offer guidance on personal diet plans, restrictions, or objectives based on your specific needs. Fluid intake, in particular, may be recommended if you have congestive heart failure.^1-3

Exercise

For good heart health, it is recommended that people get 150 minutes of moderate-intensity activity or 75 minutes of high-intensity activity per week, along with 2 sessions of strength training per week.³

However, many people with heart failure have become inactive due to debilitating symptoms or other illnesses, making exercise difficult. For good heart health, it is important to become more active on a gradual basis. Your healthcare team can guide you on what exercise plan is safe and right for you.¹

Regular exercise can ease symptoms and help extend life. Exercise is also beneficial for:¹

• Reducing blood pressure
• Improving or maintaining cholesterol levels
• Controlling weight
• Helping manage diabetes and other health conditions

Stress management

When under stress, the body releases hormones to help respond to stressors. This causes the heart to speed up creating a racing feeling, rapid breathing, and a rush of energy. When stress occurs frequently or is prolonged, it can produce negative health effects.^2,4

Stress can be shown as mental or physical symptoms. It can also weaken the immune system or worsen an existing health problem. Plus, stress can impact certain behaviors that increase the risk for heart disease by raising blood pressure and contributing to depression and other conditions that may make you feel socially isolated or cause you to stay home and be sedentary.^2-4

Reactions to stress may result in some people indulging in certain behaviors like smoking, overeating, and drinking too much alcohol. If you are already living with heart failure, this can cause your condition to worsen.^1-4

Stress management techniques are important components of a heart-healthy lifestyle. Steps that can help you manage your stress and blood pressure include:^1,2

• Relaxation
• Getting adequate rest
• Finding joy
• Being active

Monitoring your blood pressure at home, at work, while exercising, and in stressful situations can help you learn more about how certain activities affect your heart health.^1,2

Developing good lifestyle habits takes time and requires commitment. Getting support from friends and family, your healthcare team, and other people in your life can make the process easier. Heart-healthy lifestyle changes can improve the quality of life for your whole family.²