Your heart is one of the hardest working organs in the body. It is the source of cardiovascular health. If you do not work your heart, your body can falter. Exercising is a good way to keep your heart working properly, but other things such as diet can help you, too. If you want to maintain a healthy heart, you’ve got to put in the work. There are things you should and should not be doing. I’m going to be listing how to keep your heart healthy. How to keep your heart healthy?
Fitness doesn’t have to be boring. Let your inner child take the lead by enjoying an evening of roller skating, bowling, or laser tag. You can have fun while burning calories and giving your heart a workout.
The best way to living a long and healthy life is by doing your best to keep your heart functioning optimally. The heart is the crossroads of the body, and this helps all of the other organs out. If you want to avoid having a heart transplant or heart attack, you best do best by your heart. You shouldn’t always follow it, but you should protect it. It’s not to sat that other things cannot happen or that you shouldn’t keep eyes on other organs. The heart is a great start though, and if you keep it alive, you are likely to stay that way, too.
Quit Smoking
Smoking is one of the main causes of cardiovascular disease. Smokers are almost twice as likely to have a heart attack compared with those who have never smoked. It not only damages the lining of your arteries but reduces the amount of oxygen in your blood. It also raises your blood pressure. If you’re not smoking, that’s great. If you are, quitting is probably the best thing you can do for your heart health, even if it’s normalizing.
Be firm with smokers that you do not want to be around environmental smoke — keep children away from secondhand smoke. Even vaping can cause some harm.
The risk of developing heart disease is about 25 to 30 percent higher for people who are exposed to secondhand smoke at home or work. According to the American Heart Association, exposure to tobacco smoke contributes to about 34,000 premature heart disease deaths and 7,300 lung cancer deaths each year. Nonsmokers who have high blood pressure or high blood cholesterol have an even greater risk of developing heart disease when they’re exposed to secondhand smoke. This is because the chemicals emitted from cigarette smoke promote the development of plaque buildup in the arteries.
Quit Drinking
Alcohol can affect your heart by causing high blood pressure, abnormal heart rhythms and damage to the heart muscle. You don’t necessarily have to give it up all-together though. Just stick to current guidelines for moderate alcohol drinking. The current guidelines are two to three units a day for women and three to four for men.
The next time you feel overwhelmed, exasperated, or angry, take a stroll. Even a five-minute walk can help clear your head and lower your stress levels, which is good for your health. Taking a half-hour walk every day is even better for your physical and mental health.
Moderate consumption of alcohol can help raise your levels of HDL, or good cholesterol. It can also help prevent blood clot formation and artery damage. According to the Mayo Clinic, red wine in particular may offer benefits for your heart. This doesn’t mean you should guzzle it at every meal. The key is to only drink alcohol in moderation, but it’s still best to drink not at all.
Aerobic fitness is key to keeping your heart healthy, but it’s not the only type of exercise you should do. It’s also important to include regular strength training sessions in your schedule. The more muscle mass you build, the more calories you burn. That can help you maintain a heart-healthy weight and fitness level.
It is recommended that you try better alternatives like kombucha tea instead, especially if you need to drink. You won’t get drunk, but you will feel relaxed, and this is the point. It’s better to avoid alcohol all together, no matter the amount. The overall benefits outweigh any minute benefits you may gain from alcohol, and it’s at a cost. Many studies have been debunked, claiming that drinking alcohol is good in moderation. All it takes is a little bit of research and common sense, but a little is better than a lot. There are better alternatives for the same effects regular alcohol may not give you. If you are prone to over-drinking, quitting is the best thing you can do.
Intermittent Fast (How to Keep Your Heart Healthy)
It’s no secret that fasting is good for you, but fasting can also benefit your heart. Your heart is constantly at work, but you can make it easier for your heart to function. Intermittent fasting or fasting in general helps you lose weight. It can also help reduce the bad low-density lipoproteins, known as the “bad” cholesterol. Fasting can also help you avoid heart disease and diabetes by changing how you metabolize sugar and more. Fasting has numerous other benefits for the whole body, and there are plenty of plans to follow. Also, there are numerous benefits to fasting for more than one day and up to 72 hours, including an increase in growth hormone.
The first meal of the day is an important one. Eating a nutritious breakfast every day can help you maintain a healthy diet and weight. To build a heart-healthy meal, reach for:
- whole grains, such as oatmeal, whole-grain cereals, or whole-wheat toast
- lean protein sources, such as turkey bacon or a small serving of nuts or peanut butter
- low-fat dairy products, such as low-fat milk, yogurt, or cheese
- fruits and vegetables
Avoid Stress (How to Keep Your Heart Healthy)
If this one isn’t a given, I don’t know what it. Stress can lead to all sorts of health problems, including bringing diseases out of remission. Stress can then lead to depression and anxiety, and this stress and anxiety can kill, increasing your heart rate. If you’re under a lot of stress, you may be more likely to smoke cigarettes. You may take little or no exercise and drink more than a moderate amount of alcohol. All of these are bad habits and are linked with heart problems.
Put down your cell phone, forget about the driver who cut you off, and enjoy your ride. Eliminating stress while driving can help lower your blood pressure and stress levels. That’s something your cardiovascular system will appreciate.
Put your hands to work to help your mind unwind. Engaging in activities such as knitting, sewing, and crocheting can help relieve stress and do your ticker some good. Other relaxing hobbies, such as woodworking, cooking, or completing jigsaw puzzles, may also help take the edge off stressful days. Also, dancing makes for a great heart-healthy workout. Like other forms of aerobic exercise, it raises your heart rate and gets your lungs pumping. It also burns up to 200 calories or more per hour.
Keep Good Hygiene (How to Keep Your Heart Healthy)
Dental health is a good indication of overall health, including your heart, because those who have periodontal (gum) disease often have the same risk factors for heart disease. Studies continue on this issue, but many have shown that bacteria in the mouth involved in the development of gum disease can move into the bloodstream and cause an elevation in C-reactive protein, a marker for inflammation in the blood vessels. These changes may in turn, increase your risk of heart disease and stroke.
Floss and brush your teeth daily to ward off gum disease. It’s more than cavities you may have to deal with if you are fighting gum disease.
Good oral hygiene does more than keep your teeth white and glistening. According to the Cleveland Clinic, some research suggests that the bacteria that cause gum disease can also raise your risk of heart disease. While the research findings have been mixed, there’s no downside to taking good care of your teeth and gums.
Exercise
Studies show that people who aren’t very active are more likely to have a heart attack than those who are. Aim to get at least 150 minutes of moderate-intensity activity a week to lower your risk of developing coronary heart disease. You can split up the 150 minutes any way you like. For instance, have a brisk 30-minute walk every lunchtime during the week.
Experts say it’s important to move throughout the day. Park farther away from the office, take a few shorter walks throughout the day and/or use a standing work station so you can move up and down. And remember to exercise on most days.
In recent years, research has suggested that staying seated for long periods of time is bad for your health no matter how much exercise you do. This is bad news for the many people who sit at sedentary jobs all day. When looking at the combined results of several observational studies that included nearly 800,000 people, researchers found that in those who sat the most, there was an associated 147 percent increase in cardiovascular events and a 90 percent increase in death caused by these events. In addition, sitting for long periods of time (especially when traveling) increases your risk of deep vein thrombosis (a blood clot).
Start and stop, then start and stop again. During interval training, you alternate bursts of intense physical activity with bouts of lighter activity. The Mayo Clinic reports that doing so can boost the number of calories you burn while working out.
No matter how much you weigh, sitting for long periods of time could shorten your lifespan, warn researchers in the Archives of Internal Medicine and the American Heart Association. Couch potato and desk jockey lifestyles seem to have an unhealthy effect on blood fats and blood sugar. If you work at a desk, remember to take regular breaks to move around. Go for a stroll on your lunch break, and enjoy regular exercise in your leisure time.
Keep Down Your Weight (How to Keep Your Heart Healthy)
If you’re heavier than you should be, your risk of high blood pressure, high cholesterol and type 2 diabetes is above normal. Eating less sugar and saturated fat while cutting back on alcohol, eating more fruit and veg and getting more exercise can all help you lose excess pounds – and keep those pounds off in the long term.
Yoga can help you improve your balance, flexibility, and strength. It can help you relax and relieve stress. As if that’s not enough, yoga also has potential to improve heart health. Things like yoga demonstrates potential to reduce your risk of cardiovascular disease.
That is, focus on your middle; the are where you have all of that gelatin. Excess belly fat to higher blood pressure and unhealthy blood lipid levels. If you’re carrying extra fat around your middle, it’s time to slim down. Eating fewer calories and exercising more can make a big difference.
Get Enough Sleep
Sleep is an essential part of keeping your heart healthy. If you don’t sleep enough, you may be at a higher risk for cardiovascular disease no matter your age or other health habits. One study looking at 3,000 adults over the age of 45 found that those who slept fewer than six hours per night were about twice as likely to have a stroke or heart attack as people who slept six to eight hours per night.
Make sleep a priority. Get 7 to 8 hours of sleep most nights. If you have sleep apnea, you should be treated as this condition is linked to heart disease and arrhythmias.
Sleeping too little causes disruptions in underlying health conditions and biological processes, including blood pressure and inflammation. If you do not get enough sleep, you will suffer, and this has a cascading effect on all other parts of your life.
Have Sex and Laugh
While having sex is like having exercise sometimes, it’s not the point. That’s right, having sex can be good for your heart. Sexual activity may add more than just pleasure to your life. It may also help lower your blood pressure and risk of heart disease. Research published in the American Journal of Cardiology shows that a lower frequency of sexual activity is associated with higher rates of cardiovascular disease.
Good oral hygiene does more than keep your teeth white and glistening. According to the Cleveland Clinic, some research suggests that the bacteria that cause gum disease can also raise your risk of heart disease. While the research findings have been mixed, there’s no downside to taking good care of your teeth and gums.
Don’t just “LOL” in emails or Facebook posts. Laugh out loud in your daily life. Whether you like watching funny movies or cracking jokes with your friends, laughter may be good for your heart. According to the AHA, research suggests laughing can lower stress hormones, decrease inflammation in your arteries, and raise your levels of high-density lipoprotein (HLD), also known as “good cholesterol.”
Consume Less Salt (How to Keep Your Heart Healthy)
If you have a diet high in salt, it’s likely that your blood pressure could be high too – which means you have an increased risk of suffering from heart disease or stroke. The recommended maximum daily intake of salt is just 6g for adults and 3g for children (2.5g of salt is the equivalent of 1g of sodium). Cut down by trying not to use any salt at all at the table and reducing how much you use in cooking. Also, keep an eye on food labels to check how much salt you’re eating in processed foods (foods with more than 1.5g salt or 0.6g sodium per 100g are high, so avoid them wherever possible).
No magic is needed to brew up a cup of green or black tea. Drinking one to three cups of tea per day may help lower your risk of heart problems, reports the AHA. For example, it’s linked to lower rates of angina and heart attacks.
If the entire U.S. population reduced its average salt intake to just half a teaspoon a day, it would significantly cut the number of people who develop coronary heart disease every year. Salt is one of the leading drivers of rising healthcare costs in the United States. Processed and restaurant-prepared foods tend to be especially high in salt. So think twice before filling up on your favorite fast-food fix. Consider using a salt substitute, such as Mr. Dash, if you have high blood pressure or heart failure.
Consume Less Carbs and Sugar
Too much sugar in your diet could lead to weight gain, which can raise your blood pressure and lead to diabetes and heart disease. If you have a sweet tooth and can’t give up sugar altogether, simply have fresh fruit with yogurt instead of sweetened puddings and cakes.
Exercise is essential for good heart health, so why not sneak it in at every opportunity? Take the stairs instead of the elevator. Park on the far side of the parking lot. Walk to a colleague’s desk to talk, instead of emailing them. Play with your dog at the park, instead of just watching them. Every little bit adds up to better fitness.
Carbs all together should be avoided because of their negative effect on the body and insulin. Insulin resistance because of excess carbs can end up causing heart issues. There are better alternatives, even when you think carbs would be beneficial.
Eat Your Vegetables
Increase the amount of potassium in your diet by eating at least five portions of fruit and veg a day (potassium can help to lower your blood pressure). The nutrients in fruit and veg – including vitamins, minerals and fibre – may also help to keep your heart healthy. Some fruits and veg that are rich in soluble fibre may also help to lower your cholesterol, including citrus fruits, sweet potato, aubergine, mango and most beans and pulses.
Slicing your saturated fat intake to no more than 7 percent of your daily calories can cut your risk of heart disease, advises the USDA. If you don’t normally read nutrition labels, considering starting today. Take stock of what you’re eating and avoid foods that are high in saturated fat.
When paired with low-fat chips or fresh veggies, salsa offers a delicious and antioxidant-rich snack. Consider mixing in a can of black beans for an added boost of heart-healthy fiber. According to the Mayo Clinic, a diet rich in soluble fiber can help lower your level of low-density lipoprotein, or “bad cholesterol.” Other rich sources of soluble fiber include oats, barley, apples, pears, and avocados.
Consume Less Saturated Fats
Eating healthy fats produced by the proteins you eat is fine, but not overdoing it with unhealthy fats is also advised. Eating too much saturated fat – found in butter, ghee, margarine, fatty meats, dairy fats and processed foods such as pies, pastries and cakes — is believed to increase cholesterol levels. So switch to semi-skimmed milk and low-fat dairy foods instead of full-fat ones, choose lean cuts of meats and steam or grill instead of frying.
Read the labels on all foods. Trans fat appears on the ingredients list as partially hydrogenated oils. Look for 0 percent trans fat. Make it a point to avoid eating foods with trans fat. Also understand that food labels can be inaccurate.
We need fats in our diet, including saturated and polyunsaturated and unsaturated fats. One fat we don’t need is trans fat, which is known to increase your risk of developing heart disease or having a stroke over a lifetime. This is because trans fat clogs your arteries by raising your bad cholesterol levels (LDL) and lowering your good cholesterol levels (HDL). By cutting them from your diet, you improve the blood flow throughout your body. So, what are trans fats? They are industry-produced fats often used in packaged baked goods, snack foods, margarines and fried fast foods to add flavor and texture.
Consume More Fish
Even if it’s not consuming more fish, you can always take supplements like fish oil to get your daily dose of vitamin D and healthy omega-3 fatty acids. These are the healthy fats you can and should consume. Getting out in the sun is also a good and healthy way to make sure that you’re getting enough vitamin D, but I’d recommend both. With fish, you can get this all in one. If you consume this along with a healthy amount of vegetables, you’re good to go. This is the keto diet, and with a mild amount of carbs, you could be doing fine too.
A sunny outlook may be good for your heart, as well as your mood. Chronic stress, anxiety, and anger can raise your risk of heart disease and stroke. Maintaining a positive outlook on life may help you stay healthier for longer.
Eating a diet rich in omega-3 fatty acids can also help ward off heart disease. Many fish, such as salmon, tuna, sardines, and herring, are rich sources of omega-3 fatty acids. Try to eat fish at least twice a week, suggests the AHA. If you’re concerned about mercury or other contaminants in fish, you may be happy to learn that its heart-healthy benefits tend to outweigh the risks for most people.
Keep Yourself in Check (How to Keep Your Heart Healthy)
Keeping your blood pressure, blood sugar, cholesterol, and triglycerides in check is important for good heart health. Learn the optimal levels for your sex and age group. Take steps to reach and maintain those levels. Remember to schedule regular check-ups with your doctor. If you want to make your doctor happy, keep good records of your vitals or lab numbers, and bring them to your appointments.
Vacuuming or mopping the floors may help. These activities and other household chores do get you moving. They can give your heart a little workout, while burning calories too. Put your favorite music on and add some pep to your step while you complete your weekly chores.
Chocolate and Nuts
Dark chocolate not only tastes delicious, it also contains heart-healthy flavonoids. These compounds help reduce inflammation and lower your risk of heart disease. Eaten in moderation, dark chocolate — not oversweetened milk chocolate — can actually be good for you. The next time you want to indulge your sweet tooth, sink it into a square or two of dark chocolate.
Animals offer more than good company and unconditional love. They also provide numerous health benefits. Owning a pet may help improve your heart and lung function. It may also help lower your chances of dying from heart disease. Just be sure to adopt.
Almonds, walnuts, pecans, and other tree nuts deliver a powerful punch of heart-healthy fats, protein, and fiber. Including them in your diet can help lower your risk of cardiovascular disease. Remember to keep the serving size small, suggests the AHA. While nuts are full of healthy stuff, they’re also high in calories.
