guy jumping rope

How Fitness and Nutrition Can Support Heart Health and Disease Prevention

A healthy life = a healthy heart. Heart health is the foundation for your overall well-being, with fitness and nutrition playing major roles in keeping your heart beating strong.  At Fitness World, we can help you every step of the way by establishing a consistent fitness routine and supporting a nutritious lifestyle, regardless of if you party like a rockstar or are more of a sleeping beauty.

Consistent exercise and proper foods can reduce the risk of heart disease by improving blood circulation, reducing blood pressure and cholesterol levels, and enhancing the function of the heart and blood vessels themselves. Here are some of our favourite ways to stay heart healthy!

Best Ways to Avoid Heart Disease – Controllable Factors

The good news (and we have a lot of it here) is that there are some pretty fun (and tasty) ways to avoid heart disease. We call these controllable factors things we can do and change to give our heart some love of its own. Let’s dive in!

What to Do – Cardio Exercises for a Healthy Heart

Cardio and aerobic exercises are the MVPs for heart health. These dynamic activities get your heart pumpin’ but also can boost your mood. They increase heart rate, improve blood flow, and can lower blood pressure. Fitness World has amazing cardio classes and state-of-the-art equipment to help your heart live its best life. Here are some fun activities you can incorporate into your busy lives for improved cardiovascular health!

Running and Jogging

These are the go-getters of heart health, boosting cardiovascular fitness and endurance to get your blood flowing and burn calories.  


Don’t underestimate the power of your hot girl walk; it’s your heart’s best friend for maintaining overall health without the stress on your joints, and it can be done anytime, anywhere.


Whether outdoors or on a stationary bike, cycling is a fantastic, low-impact way to raise your heart rate and strengthen those heart muscles. Fitness World offers three types of cycling classes to help you stay healthy and active!

High-Intensity Interval Training (HIIT)

HIIT exercises mix short bursts of intense exercise with periods of rest. It’s like a sprint for your heart, teaching it to recover faster and become more efficient.


Dive into swimming for a whole-body workout that takes the pressure off your body while giving your heart a fantastic workout.

Jump Rope

Exercise doesn’t get any more old school than jumping rope. It looks easy, but it will be one heck of a heart-pumping workout that supports cardiovascular health. Bonus: it helps with coordination too! 

Dance Cardio Workouts

Turn the music up and dance, dance, dance with a Fitness World Zumba or BollyX class. These fun, energetic workouts turn into an exhilarating celebration of health.

Developing a Personalized Fitness Plan with Cardio Health in Mind

For the best heart healthy fitness plan, you’ll need to include three key components: aerobic exercises, strength training, and flexibility exercises. Breaking it down, aerobic exercises improve cardiovascular endurance; strength training gives you those gains and improves your metabolism, and flexibility training reduces the risk of injury and allows you to make those killer moves on the dance floor.

Ready to start? We got you. Our expert personal trainers can help you find activities you love and make exercise enjoyable for YOU! Schedule a complimentary goal session today and see the world of possibilities!

What to Eat – A Heart Healthy Food List

If you’re new to a heart healthy diet, you may be surprised at how delicious it can be. Let’s explore some fabulous foods and supplements that will jazz up your breakfast, lunch, and dinner! When starting any new fitness or nutrition plan, talk with your doctor before beginning. Book a complimentary nutrition consult with our personal trainers to determine the best meal plan for your lifestyle. 

Certain nutrients are particularly helpful in supporting a healthy heart, so when cruising the grocery aisles, keep these items in mind while loading up your cart:

Fatty Fish

Think of salmon and mackerel as the guardians of your heart. Omega-3 fatty acids fight inflammation and keep heart disease at bay.


These colorful little gems in your heart-healthy diet are bursting with antioxidants and fiber. If you love one particular variety over another, buy during their peak season and freeze to have on hand at any time.

Nuts and Seeds

Almonds, walnuts, and flaxseeds, oh my! These little nuggets are loaded with good fats and fiber, perfect for a heart-happy snack.


Start your day with oats; they’re like a cozy comfort food that supports your cholesterol levels, thanks to their soluble fiber.

Leafy Greens

Kale and spinach are icons of the vegetable world. Rich in heart-healthy nutrients, these two veggies will never go out of style.

Olive Oil

Drizzling extra virgin olive oil on your next salad is a great way to incorporate this food. Add a splash of balsamic vinegar, too, for some extra pizzazz.

Whole Avocado

Avocados are the heart’s BFFs, offering fats that are good for your ticker, plus they’re deliciously versatile. Trying adding one to your morning smoothie!


AKA vegetables in pods, include beans and lentils, which are packed with fiber and protein to keep your heart beating strong.


These red wonders are a treasure trove of lycopene, an antioxidant that’s like a love letter to your heart.

Cruciferous Veggies

Broccoli and its cousins bring a punch of fiber and vitamins to the heart health party.

Whole Grains

Switch to whole grains like quinoa and brown rice to upgrade to your carbs.

Dark Chocolate

Yes, you can have your chocolate and eat it too! Dark chocolate in moderation is a delicious treat that can easily satisfy your sweet tooth!

Low-Fat Dairy & Lean Proteins

Opt for lean proteins and dairy without the extra fat for strong muscles and a happy heart. Lean proteins include chicken, fish, tofu, tempeh, lean beef, and Greek yogurt.

As you dive into a heart-healthy diet, remember, balance will always be your ride or die on your nutrition journey. Keep your focus on what’s important, but know it’s okay to indulge once in a while. We’re looking at you bottomless mimosa brunches.

Is Heart Disease Reversible with Exercise & Diet Changes?

Research suggests that heart disease can be reversible with the right combination of exercise and dietary changes. Many studies highlight the power of lifestyle adjustments in improving heart health. Plus, it is never too late to change your diet or exercise program positively. Consult with your doctor before starting any fitness plan.

Get Your Heart Pumping at Fitness World!

At Fitness World, we have all you need to support your new heart-healthy lifestyle! With 16+ locations, Fitness World is your go-to for the best cardio classes, state-of-the-art equipment, nutritional support, and more. Are you ready to jumpstart your heart health? Join today or grab a free 3-day pass. Together, we can make heart disease a thing of the past, one beat at a time.