The Heart of the Gardener

Anyone who likes to get their hands in the dirt knows that gardening is good for the soul. But did you know it’s also good for your heart?

It’s true. The therapeutic benefits of getting your shoes muddy every spring goes a long way towards keeping your heart healthy. Studies by Dean Ornish, MD, author of The Spectrum, have shown that there are four key components to reducing one’s risk of heart disease – exercise, nutrition, stress management and group support. The seeds of each can be planted in your own back yard.

"One of the best things you can do for your heart is to get some exercise," says Sarah Fronza, MS, RD, manager of WellspringHeart in Woodburn. By walking a few brisk laps around the garden at regular intervals, you can increase your heart rate and avoid repetitive stress injuries. "Aerobic exercise has many benefits beyond making you feel fit and healthy," says Fronza. "More importantly, it strengthens your heart and cardiovascular system, improves circulation and can help lower your blood pressure."

Managing stress is another way to keep blood pressure at acceptable levels. "For people who love to garden, just getting out in the fresh air and getting to work is a stress reducer," says Fronza. "But you can kick it up a notch by incorporating stress management techniques like deep breathing or meditation."

It’s a natural partnership. Gardening and meditation are both practices rooted in being mindful, peaceful and connecting to nature. "Being in the fresh outdoors reminds us of the importance of breath," says Fronza. "Mindful breathing is a simple relaxation practice that can be done anywhere without fancy workout clothes, mats or equipment."

Fronza recommends simple steps to incorporate relaxation into your gardening. Take a moment to pause. Inhale a slow, deep breath with the nose and exhale out the open mouth with an aaahhhh sound. Say to yourself, "relax" and allow a gentle smile to form.

"It really is that easy," says Fronza. "But the benefits of relaxation and stress management are profound and contribute to a reduced risk of cardiovascular disease. You’ll sleep better, and have more energy too."

You can use that extra energy to host an outdoor party or join a garden club – and reap the rewards of a third heart-healthy component – group support. "Studies have shown that people with close relationships are happier and healthier," says Fronza. "And choosing to be with people that support your healthy lifestyle make it that much easier to keep it up."

And now the fun part.

Turns out, what you plant in your garden can provide a bumper crop of heart-healthy ingredients all year long. "The key to heart-healthy nutrition is plants, plants and more plants," says Fronza. Vegetables and fruits are high in vitamins, minerals and fiber — and they’re low in calories. Eating a variety of fruits, vegetables and unrefined whole-grain foods can help you control your weight and your blood pressure.

"Nutrient-rich fruits and vegetables also contain the heart-healthy benefits of powerful compounds known as phytonutrients," says Fronza. Phytonutrients are plant-based micronutrients which potentially play a role in reducing the risk of fatty deposits in the artery walls. Evidence continues to emerge regarding the promising benefits of phytonutrients such as plant sterols, flavonoids and plant sulfur compounds. Studies have repeatedly shown that a diet rich in fruits, vegetables and whole grains helps prevent heart disease, cancer and supports a strong immune system. Such produce-packed diets promote cardiovascular health by reducing LDL (bad) cholesterol and inflammation, as well as preventing plaque from sticking to the artery walls.

"The key to a heart-healthy lifestyle is figuring out how you can recognize opportunities in the things you already do," says Fronza. "Taking your mission out into the garden is a win-win. It enriches your gardening – and your health."

WellspringHeart is a lifestyle program to reverse heart disease.

For more information visit wsheart.com or call 971.983.5212.

Sarah Fronza is a registered dietitian and the manager of Silverton Hospital Network’s WellspringHeart program. She graduated from Purdue University with B.S. in Dietetics and a M.S. in Human Nutrition, with an emphasis in instructional design. She has developed numerous nutrition education curricula, including the award- winning food safety program, Safe Food & You and Diabetes Action!, a guide for children with type 1 diabetes and their families.