When it comes to heart health, maintaining a high ejection fraction is crucial. Ejection fraction (EF) measures the percentage of blood your heart pumps out with each contraction. A healthy EF is typically above 55%. If you have been diagnosed with a reduced ejection fraction, there are several strategies you can incorporate into your lifestyle to improve heart function and boost your overall health.

1. Exercise Regularly

Regular physical activity has numerous benefits for heart health. Engaging in aerobic exercises like walking, jogging, swimming, or cycling can improve your heart’s efficiency and increase ejection fraction. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week.

2. Follow a Heart-Healthy Diet

A well-balanced diet is vital for supporting heart health. Opt for whole grains, lean proteins, fruits, vegetables, and healthy fats while minimizing intake of processed foods, saturated fats, and added sugars. Incorporate heart-healthy foods such as fatty fish, nuts, seeds, and olive oil into your meals.

3. Manage Stress Levels

Chronic stress can negatively impact heart health and contribute to a reduced ejection fraction. Implement stress management techniques such as deep breathing exercises, meditation, yoga, or engaging in activities you enjoy to help lower stress levels and improve heart function.

4. Stop Smoking

Smoking is a major risk factor for heart disease and can worsen ejection fraction. Quitting smoking is one of the most impactful steps you can take to improve heart health. Seek support from healthcare professionals, use smoking cessation aids, or join support groups to successfully quit smoking.

5. Limit Alcohol Consumption

Excessive alcohol consumption can weaken the heart muscle and reduce ejection fraction over time. It is recommended to limit alcohol intake to moderate levels, which entails up to one drink per day for women and up to two drinks per day for men.

6. Manage Blood Pressure and Cholesterol

High blood pressure and cholesterol levels can contribute to reduced heart function. Regularly monitor your blood pressure and cholesterol levels, and work with your healthcare provider to manage them within a healthy range through lifestyle modifications or medication if necessary.

7. Get Sufficient Sleep

Quality sleep is essential for overall health, including heart health. Aim for 7-9 hours of restful sleep each night. Establish a consistent sleep schedule, create a relaxing bedtime routine, and create a sleep-friendly environment to optimize your sleep quality.

Improving ejection fraction requires dedication and making sustainable lifestyle changes. By incorporating regular exercise, following a heart-healthy diet, managing stress levels, quitting smoking, limiting alcohol consumption, managing blood pressure and cholesterol, and getting sufficient sleep, you can enhance your heart health and increase ejection fraction. Consult with your healthcare provider to develop a personalized plan that suits your specific needs and medical history.

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