Due to the growing number of fatalities attributed heart diseases, there is need to get you informed concerning things you can do to arrest an unhealthy state of the heart.
Several changes have altered the original state of lots of hearts. Hence, it is your responsibility to identify those factors that can put the heart in good lasting, working condition.
Wellbeing Digest hereby presents vital information ranging from nutrition to good lifestyle. This will support the health of your heart.
- Focus on your abdomen: Research into the Journal of the American College of Cardiology has connected excess belly fat to an unhealthy blood lipid level and higher blood pressure. It is time to slim down the extra fat that you have developed around your abdomen. Exercising and eating low-calorie foods can make a great difference.
- Stop smoking: Smoking is one of the chief risk factors for heart disease. If you use other tobacco products or smoke, the American Heart Association, Centers for Disease Control and Prevention, and the National Blood Institute all encourage you to stop. It can make a big difference to your heart as well as your overall health.
- Engage your hands: Put your hands to work to reduce stress, and unwind your mind. Engaging in activities such as crocheting, knitting, and sewing can help you relieve stress and do your heart some good. Other relaxing hobbies, such as completing jigsaw puzzles, cooking, or woodworking is other relaxing hobbies that take the edge off your stress.
- Let the music move you: Whatever dance step you prefer, dancing makes your heart better. Like other forms of exercise, it increases your heart beat rate and gets your legs into motion. This can also burn up a good amount of calories per hour.
- Switch to fish: Eat a diet high in omega-3 fatty acids can also get rid of heart disease. Many types of fish, such as herring, sardines, salmon, and tuna are rich in omega-3 fatty acids.
If you’re worried about mercury in fish, you may be excited to learn that the heart benefits of fish tend to outweigh its risks. Alternatively, you may go supplement (remember to consult your doctor). However, it is good to note that the only time supplements become essential are when your diet is lacking or when certain health disorders cause you to develop the Omega-3 Fatty acids deficiency.
- Laugh aloud: Laughter is a medicine that improves Wellbeing. Laugh aloud in your daily life. Whether you like cracking jokes with your friends, watching funny movies, or cracking jokes with your loved ones, laughter can decrease the levels of neurotransmitters in the brain, decreasing inflammation in your coronary arteries and can increase your levels of HDL (high-density lipoproteins, also known as “good cholesterol.”
- Stretch your muscles: Yoga can help you improve your flexibility, strength, and balance. It can help you relieve stress and relax. Moreover, yoga can improve your heart health. According to scientific research published in the Journal of Evidence-Based Complementary and Alternative Medicine, yoga has the potential to reduce your risk of heart disease.
- What about a little alcohol? —moderate consumption of an alcoholic beverage can help you increase your high-density lipoprotein levels.
According to the Mayo Clinic, you can drink red wine in particular as it may offer benefits that may help your heart. It doesn’t mean you should have alcohol at every meal. It just means that you can help prevent artery damage and blood clot formation.
- Skip the salt—If the entire US population reduced its mean salt intake to just a half teaspoon per day, it would significantly decrease the number of people who develop heart artery disease each year. Researchers suggest that salt is one of the leading causes of increased health care costs in the US. Processed foods tend to be particularly high in salt. Therefore, you need to think twice before eating a lot of fast food.
- Exercise regularly: It doesn’t matter how much you weigh, sitting for long periods of time could decrease your lifespan. People who live desk jockey lifestyles or are couch potatoes suffer from unhealthy effects on blood sugar and blood fats. If you work at a desk, take regular breaks and move around a bit. Take a walk on your lunch breaks and eat your lunch while walking.
By continuously raising and lowering your heart rate through simple exercise/workout, you can have a better vascular function. This does not only burn calories but increases the body’s detoxification process.
- Keep track of your numbers: Keeping track of your blood pressure, triglycerides, cholesterol, and blood sugar can help you maintain a healthy heart. Learn the optimal levels for your age group and sex. Take steps to maintain those levels, your doctor can tell you how. Remember to schedule regular checkups with your physician to stay on top of the numbers, and get regular checkups.
- Eat chocolate: Eat dark chocolate. It is not only tasty but it contains heart-healthy flavonoids. These molecules help decrease your risk of heart disease.
According to researchers at the Journal Nutrients. Eating low amounts of dark chocolate, not milk chocolate can be good for you. The next time you want to eat some sweets, eat a small amount of dark chocolate. You don’t have to feel guilty about that.
- Do more housework: Mopping up the floor or vacuuming may not be as intense as a fitness or workout class. The nut can help improve your heart health. They can burn calories while giving your heart a workout. Put on your favorite music and carry out a domestic activity.
- Eat some nuts: If you eat walnuts, almonds, and other tree nuts, you will get a lot of fiber, protein, and fats. Including them in your diet can help decrease your risk of heart disease. Remember that the serving size is small, suggests the American Heart Association. While nuts are full of heart-healthy stuff, they also have a lot of calories in them.
- Feel like a child: Fitness doesn’t have to be a boring thing. Let your inner child take the lead by enjoying an evening of laser tag, bowling, or roller-skating. You can have fun while burning calories.
- Reduce unhealthy fat intake: Slicing your saturated fat to less than 7% of your daily calories can decrease your risk of heart disease. Learn to read the nutrition label before buying or consuming foods. If you don’t read nutrition labels, consider starting today. Take stock of what you are eating and stay away from foods that are high in fat, particularly saturated fat.
- Take the scenic route home: Forget the shortest, but traffic congested route home and take the scenic route so you can enjoy your ride. Eliminating stress while driving can help you reduce your blood pressure and stress levels. That is something your heart will appreciate.
- Make some time for breakfast: The first meal of the day is most important. Eating a nutritious high fiber and high protein breakfast helps you to maintain a healthy weight and optimal levels of energy throughout the day. To build a heart-healthy meal, reach for fruits and vegetables, low-fat dairy, such as cheese, yogurt, or low-fat milk, lean protein sources, such as a small serving of nuts or peanut butter, and fiber found in whole grains, such as oatmeal, whole grain cereals, or whole-wheat toast.
- Use the stairs: Exercise is crucial for good heart health, so why not sneak it in every chance you get. Take the stairs instead of the elevator. What about parking far away from the real destination and walking further? Walk over to a colleague’s desk to talk, instead of just emailing them. Take your kids out and run around. Play a sport every weekend instead of just sitting on the couch and watching TV or playing video games. Every little bit of these outdoor activity adds up to better heart health.