Expert Tips on Improving Your Ejection Fraction for Better Heart Health

Ejection fraction (EF) is a term frequently used in cardiology to describe how well the heart is pumping blood. Specifically, EF measures the percentage of blood leaving your heart each time it contracts. A normal EF usually ranges between 50% and 70%, meaning the heart pumps out this percentage of blood with each beat. When the ejection fraction is lower than normal, it can be a sign of heart disease or heart failure, and improving it becomes crucial for enhancing both quality and length of life.

But how can you improve your ejection fraction? In this article, we’ll explore seven methods, diving deep into both medical interventions and lifestyle adjustments. But before we discuss these strategies, let’s first understand why ejection fraction is so important and what it actually means for your heart health.

What Is Ejection Fraction?

Ejection fraction is a measure of the heart’s efficiency. It specifically relates to the left ventricle, the heart’s main pumping chamber responsible for sending oxygenated blood to the body. During each heartbeat, the ventricle contracts and pushes blood out into the aorta, from where it is delivered to the rest of the body. The ejection fraction measures how much blood is pushed out compared to how much remains inside the ventricle.

For instance, if the left ventricle is filled with 100 milliliters of blood and it pumps out 55 milliliters, the EF is 55%.

A lower EF indicates that your heart is not pumping blood as efficiently as it should. This could result in heart failure, fatigue, difficulty exercising, shortness of breath, and even death in severe cases.

Normal vs. Abnormal Ejection Fraction

• Normal EF: 50% to 70%
• Borderline EF: 41% to 49% (suggesting possible heart issues)
• Reduced EF: Less than 40% (often a sign of heart failure or cardiomyopathy)

Heart failure with reduced ejection fraction (HFrEF) is particularly dangerous, and many patients will need to make significant lifestyle changes, in addition to medical intervention, to improve their condition.

7 Ways to Improve Your Ejection Fraction

Now that we’ve covered the basics of what ejection fraction is and why it matters, let’s dive into seven actionable ways to improve it.

1. Optimizing Medication Management

For patients with reduced ejection fraction, medications are often the first line of defense. Drugs such as beta-blockers, ACE inhibitors, ARBs (angiotensin II receptor blockers), and aldosterone antagonists have been shown to improve heart function over time.

• Beta-Blockers: These medications (e.g., carvedilol, metoprolol) slow the heart rate and reduce blood pressure, reducing the heart’s workload and improving EF in patients with HFrEF.
• ACE Inhibitors and ARBs: These medications (e.g., lisinopril, enalapril, losartan) relax blood vessels and lower blood pressure, allowing the heart to pump more efficiently.
• Aldosterone Antagonists: Spironolactone and eplerenone can help to manage heart failure by preventing fluid retention and lowering the risk of hospitalization.

It is crucial to work closely with your cardiologist to tailor your medication regimen based on your specific needs and any underlying conditions.

2. Adopting a Heart-Healthy Diet

Diet plays a pivotal role in improving ejection fraction. A well-balanced, heart-healthy diet can help to control blood pressure, reduce cholesterol, and decrease inflammation—all of which contribute to improving heart function.

• Reduce Salt Intake: Excessive salt leads to fluid retention, making it harder for the heart to pump. Patients should aim for no more than 1,500 mg of sodium per day.
• Increase Intake of Omega-3 Fatty Acids: Found in fatty fish like salmon and mackerel, omega-3s help to reduce inflammation and improve heart muscle function.
• Emphasize Fruits and Vegetables: These are rich in vitamins, minerals, and antioxidants, helping reduce the oxidative stress on the heart.
• Limit Saturated and Trans Fats: Opt for healthy fats like those found in olive oil and nuts, which can improve blood cholesterol levels and decrease the strain on your heart.

3. Incorporating Regular Exercise

While it may seem counterintuitive to exercise when your heart function is impaired, regular physical activity can improve ejection fraction by strengthening the heart muscle. However, this needs to be done under medical supervision, especially for patients with heart failure.

• Aerobic Exercise: Walking, cycling, or swimming for 30 minutes a day, 5 days a week, can significantly improve cardiovascular fitness and EF. A study published in the European Heart Journal found that moderate aerobic exercise improved EF in patients with heart failure by up to 5%.
• Strength Training: Light weight training 2-3 times a week can help build muscle mass and improve circulation, making it easier for the heart to pump blood efficiently.

It's essential to work with a cardiologist or a cardiac rehabilitation specialist to create a safe and effective exercise plan tailored to your condition.

4. Quitting Smoking and Limiting Alcohol

Smoking and excessive alcohol consumption are two significant factors that can worsen heart function and lower ejection fraction. Both contribute to the hardening of arteries, high blood pressure, and damage to the heart muscle.

• Smoking: Even if you’ve been a smoker for years, quitting can still improve heart health. Studies have shown that people who quit smoking can see improvements in heart function within a few months.
• Alcohol: Heavy drinking can lead to a condition known as alcoholic cardiomyopathy, where the heart’s ability to pump is impaired. Limiting alcohol to one drink per day for women and two for men, or cutting it out entirely, is recommended for those with reduced ejection fraction.

5. Managing Underlying Conditions

Chronic conditions like hypertension, diabetes, and obesity can put extra strain on the heart, making it harder for the heart to pump efficiently. By managing these conditions, you can improve your ejection fraction.

• Hypertension (High Blood Pressure): Blood pressure medications, along with lifestyle changes, can help lower the force against which the heart must pump, making it easier to maintain an optimal ejection fraction.
• Diabetes: High blood sugar levels can damage blood vessels and lead to coronary artery disease. Managing diabetes through medication, diet, and exercise is crucial.
• Obesity: Carrying excess weight makes the heart work harder, which can lead to reduced EF. Weight loss can have a positive impact on heart function, improving both EF and overall cardiovascular health.

6. Exploring Advanced Medical Therapies

For patients whose ejection fraction remains low despite medication and lifestyle changes, advanced therapies may be necessary.

• Cardiac Resynchronization Therapy (CRT): This is a type of pacemaker therapy that helps the ventricles contract in sync, improving the efficiency of each heartbeat. CRT can significantly improve EF in patients with heart failure.
• Implantable Cardioverter Defibrillator (ICD): An ICD can help prevent sudden cardiac arrest in patients with severely reduced EF by delivering electrical shocks when dangerous arrhythmias occur.
• Left Ventricular Assist Device (LVAD): For patients with end-stage heart failure, an LVAD can help the heart pump more efficiently while awaiting a heart transplant or in cases where a transplant isn’t an option.

7. Stress Management and Sleep

Chronic stress and lack of sleep can negatively affect heart function by increasing blood pressure and inflammation, which in turn can worsen ejection fraction.

• Stress Reduction: Techniques such as meditation, yoga, and deep breathing can help reduce stress hormones that place undue pressure on the heart.
• Adequate Sleep: Sleep apnea and insomnia are linked to an increased risk of heart disease. Ensuring 7-8 hours of quality sleep per night and treating any sleep disorders is essential for improving EF.

Conclusion

Improving ejection fraction is crucial for anyone diagnosed with heart failure or other forms of cardiovascular disease. By combining lifestyle changes, medical management, and potentially advanced therapies, it’s possible to improve heart function and, in turn, your quality of life.

Remember, improving ejection fraction isn’t just about taking one action. It’s about a holistic approach—optimizing your medication, adopting a healthy diet, exercising regularly, and addressing stress and sleep.