Revitalize Your Heart: Nutrition for Recovery

Hydration is often overlooked but plays a vital role in heart health and overall recovery. When your body is well-hydrated, your blood flows more easily, your heart doesn’t have to work as hard to pump, and nutrients are delivered more efficiently throughout the body.

What Counts as Proper Hydration:

• Plain water is the gold standard. It’s calorie-free, easy on your body, and exactly what your system needs.

• Infused water (like water with lemon, cucumber, or berries) adds flavor and can encourage you to drink more.

• Herbal teas without caffeine (such as chamomile, peppermint, or rooibos) are hydrating and calming.

• Broth-based soups or bone broth also contribute to your daily fluid intake.

• Water-rich foods like watermelon, cucumbers, celery, oranges, and strawberries help hydrate your body naturally.

What Doesn’t Count as Effective Hydration:

• Sugary drinks like soda, sweetened teas, and energy drinks can dehydrate and raise blood sugar levels.

• Alcohol is dehydrating and puts strain on your heart and liver.

• Caffeinated beverages (coffee, some teas, and energy drinks) can have a mild diuretic effect—okay in moderation, but not ideal as your main source of fluids.

Simple Ways to Drink More Water Throughout the Day:

• Start your morning with a glass of water before coffee or breakfast. It wakes up your system and supports digestion.

• Carry a reusable water bottle with you and refill it throughout the day. Keeping it in sight is a helpful reminder to drink.

• Set reminders on your phone or use a water tracking app to keep yourself accountable.

• Drink a glass of water before each meal. This not only helps you stay hydrated but may also help with portion control.

• Use a straw or a tumbler you enjoy drinking from. Sometimes the container makes all the difference!

• Try sparkling water (unsweetened) if you like a little fizz without the sugar or chemicals in soda.

• Create a hydration habit. For example, drink a glass every time you return from the bathroom, check your email, or start a new task.

How Much Water Should You Aim For?
While the “8 glasses a day” rule is a good baseline, individual needs vary. A general guideline is to drink half your body weight in ounces of water per day. For example, if you weigh 160 pounds, aim for about 80 ounces of water daily—more if you’re active or live in a warm climate.

Staying properly hydrated helps regulate blood pressure, improve circulation, flush toxins, and reduce fatigue. It’s one of the simplest, most powerful things you can do for your heart—and it’s completely within your control.

The idea of changing your lifestyle after a heart attack can feel overwhelming—but it doesn’t have to be. The key is to focus on small, manageable changes that fit into your current routine. These small steps may not feel big at first, but over time, they create powerful results. It’s not about perfection—it’s about progress and consistency.

Here’s how to make those changes stick:

Start with One Habit at a Time
Trying to change everything at once can lead to frustration and burnout. Instead, pick one simple habit to work on for a week or two. Once it feels natural, add another. For example:

• Week 1: Add one extra glass of water per day

• Week 2: Take a 10-minute walk after lunch

• Week 3: Swap out white bread for whole grain

• Week 4: Prep veggies on Sunday for the week ahead

Pair New Habits with Existing Routines
This is called “habit stacking,” and it’s an easy way to build new routines. You simply attach a new habit to something you already do every day.

• Drink a glass of water right after brushing your teeth

• Stretch for 5 minutes while your coffee brews

• Take your supplements right after breakfast

• Go for a walk right after dinner

Make Your Environment Work for You
Set yourself up for success by making healthy choices easy and visible.

• Keep a bowl of fruit on the counter

• Place your water bottle where you can see it

• Set out your walking shoes the night before

• Prepare healthy snacks in advance and keep them at eye level in the fridge

Celebrate Small Wins
Acknowledge your efforts—no matter how small they may seem. Every step counts. Celebrate by tracking your habits in a journal, using a habit-tracking app, or just giving yourself a mental high five. Positive reinforcement builds momentum.

Give Yourself Grace
It’s okay if you skip a day or make a less-than-perfect food choice. What matters is getting back on track without guilt. Health is a lifelong journey, and flexibility is part of success.

Build a Support System
Change is easier when you’re not doing it alone. Talk to family members about your goals and invite them to join you for walks or healthy meals. You might also consider joining a local support group or connecting with others online who are on a similar journey.

Examples of Easy Daily Habits That Support Heart Health:

• Drink water first thing in the morning

• Take a 10-minute walk after meals

• Add one green veggie to your lunch or dinner

• Choose fruit instead of dessert a few times a week

• Turn off screens 30 minutes before bed for better sleep

• Practice deep breathing or gratitude journaling once a day

The beauty of small, sustainable habits is that they eventually become second nature. Over time, these daily choices shape a healthier, more energized version of you—without stress or overwhelm.