Saturday, June 19, 2021
 Keeping Your Heart Healthy

Best Ways To Keep Your Heart Healthy

Young girl smiling and holding a healthy heart

Men have more heart disease than women. However, in todays world many women are affected by heart disease. Some people have a genetic predisposition to heart disease. 

A healthy heart craves healthful smart choice inputs. Healthy choices minimise heart disease risks. Take notice to buoy up your hearts health. Strive to keep your ticker going for long healthy life. 

Heart disease covers a range of heart conditions. Among which are coronary artery disease, valve and rhythm problems, plaque in the arteries. There are a number of preventable risk factors that contribute to the development of blocked arteries. Inflammatory irritants such as bad cholesterol, high blood sugar levels, nicotine, high blood pressure all play a role in heart disease.  

You can do much to ensure a healthy heart. It requires your attention to get rid of possible risk factors. Heart-Healthy choices reduce heart disease risks. There are ways to do what is right for your hearts health.

 Best Ways for a Healthy Heart:

  1. Avoid the development of arterial plaque, high blood pressure, high-stress levels.
  2. Dietary habits matter. Eat a heart-healthy diet. Change any unhealthy food habits. Manage your weight to avoid getting overweight or obese.
  3. Exercise is necessary it influences the heart. Discontinue being sedentary or not having sufficient exercise. 
  4. Give stress the boot.

Eat for A Healthy Heart:

The foods you choose and eat affects the condition of your arteries. Being overweight can lead to fatty material building up in your arteries causing circulatory diseases. The arteries that carry blood to your heart can get damaged and clogged. Diet is crucial to prevent the risk of being overweight. Dietary changes make a difference to your heart's health. 

  • Change your food habits to heart healthy.
  • A heart-healthy diet contains the proper foods and the right caloric intake. 
  • Cut the fats from your diet. Keep it low in trans-fats, Steer clear of saturated fats. 
  • Include omega-3 fatty acids. These raise the good HDL cholesterol. A diet high in Omega-3 fish oils is healthier. 
  • Salmon, mackerel, and sardines are excellent sources of omega 3. 
  • Monounsaturated fats like those found in olive oil are a healthy choice.
  • Using skim milk and low-fat dairy foods is a wise decision.
  • Eat a variety of fruits, vegetables. Increase whole-grain foods high in natural fiber. 
  • Manage your consumption of carbohydrates. And stick to portion control to help manage weight gain. Aim to keep within range of your ideal body weight. 
  • Be cautious when it comes to the use of salt. Reduce added salt because sodium is present naturally in many foods, in many prepared, processed, and packaged foods.
  • Salt causes your body to retain water leading to high blood pressure and a stressed heart to work harder.

Exercise for A Healthy Heart:

Exercise contributes to a healthy heart. Being physically active is an effective tool for strengthening the heart muscle and boosting a healthy arterial system. The best exercises for your hearts health are aerobic and resistance training. Below are some Heart-Smart rewards of moderate regular exercise.

  • Exercise helps to keep your weight under control. Obesity is linked heart disease, high blood pressure and high cholesterol.
  • Reduces high cholesterol, lowers the bad LDL and increases the good (HDL)
  • Lowers high blood pressure. High blood pressure is a major risk for heart disease.
  • Lowers stress. Chronic stress can increase your blood pressure damaging the artery walls.

Manage Stress for A Healthy Heart:

Managing stress is a good for your overall health and including your heart. When stress becomes overwhelming, or it is chronic, it can take a toll on your well-being. Stress can affect blood pressure and cholesterol levels.These are factors that increase heart disease risk. Some stress management and coping tips for stress reduction

  • Recognize your stress. Change your reactions and responses to stress.
  • Cut out things that add to your stress levels.
  • Adopt relaxation techniques to lower your blood pressure, heart rate.
  • Hone your time management skills to minimize the stressors.
  • Reach out for emotional support a family member, friend or a professional
  • Get the social support you need. Having supportive people is a key to stress management.

Give yourself and your heart a boost..