Everyone wants to live a life with a healthy heart as it is a fundamental organ in our body. 50% of heart diseases are genetic, which means you can minimize or reduce the rest of the 50%. Yes, we can avoid various heart diseases by adopting a few lifestyle changes. In this article, we will share 10 tips for a healthy heart to help you keep the doctor away. Ready? Let’s start!
Top 10 Tips For A Healthy Heart – Best Tips For Heart Health
According to a CDC report of 2016, “415000 Americans lost their lives to preventable heart diseases”. Imagine how sad it is to lose your life to a type of heart problem you could have protected yourself from by simply taking precautionary measures.
Alright, let’s talk about some of the best tips for heart health. You just need to incorporate these tips into your life to keep your heart healthy.
1. Choose Your Dietary Fat Wisely
One of the health tips for a healthy heart is to eat healthy fat instead of Trans fat. Trans fat is present in packaged food, for example, fried fast foods, margarine, snacks, baked items, etc. These foods increase bad cholesterol (LDL) levels in our bodies, ultimately blocking the arteries.
Therefore, you should consider adding vegetables, nuts, fish, seeds, avocado & olive oil to your diet. The aforementioned foods are rich in good cholesterol (HDL) and can improve your blood circulation.
2. Get More Veggies
Balance your diet by eating more vegetables as plant-based foods are fuel for cardiac functions. Fresh vegetables are a source of antioxidants and vitamins. Therefore by adding more veggies, you are helping your body to fight against inflammation (inflammation has a proven link with heart disease).
3. Less Sugar In The Diet
You need to watch out for the sugar content in your diet. High sugar levels can cause fatty liver, which in turn increase the risk of cardiovascular disease.
4. Stay Physically Active
Researchers have found out that a sedentary lifestyle can cause a 147% increase in cardiovascular events & 90% increase in deaths associated with these events. You can stay physically active by making a few changes in your routine. For instance, try using stairs instead of the elevator at work. Besides this, take short breaks of 5 to 10 minutes to stretch your muscles while doing desk work.
5. Get Enough Sleep
Just like physical activity, getting enough sleep is equally important to keep your heart healthy. It is important to have a sound sleep of 7 to 8 hours daily. Studies have revealed that sleeping for less than 6 hours can double the risk of getting a stroke or heart attack.
6. Say A Big No To Smoking
Make your health a priority and protect your heart & blood vessels by avoiding tobacco use. Can you believe only one cigarette can induce changes that can lead to a heart attack? Smoking is not only injurious to your heart but can affect your health overall.
It is never too late to quit smoking; health experts say that your chances of getting heart disease decrease down to 50% in a year (after quitting).
7. Manage Your Stress
We all know that stress can increase the chances of getting a heart attack. Chronic stress can trigger inflammation and high blood pressure by the constant release of stress hormones. Therefore you should try deep breathing, mediation, and yoga when you are feeling overwhelmed.
8. Try To Shed Extra Weight
Obesity is a risk factor for diabetes and cardiovascular diseases. Being overweight puts extra pressure on blood vessels, making it hard for heart muscles to pump blood. Furthermore, obesity can cause atherosclerosis leading to hypertension and heart attack.
You can maintain a healthy body weight by regular exercise and by taking a balanced diet. Try to eat your carbs in the morning and take smaller meals afterward. Consume more fresh vegetables, fruits, and fewer fats.
9. Dental Hygiene Is Important
Recent studies show that bacteria responsible for causing gum problems can enhance levels of C reactive protein (CRP) in your blood. Increased CRP is an indication of inflammation in blood vessels. Therefore it is important to take good care of your teeth and gums.
10. Try To Maintain Good Interpersonal Relationships
Spending quality time with your loved ones can add years to your life. People who spend more time in isolation are more likely to suffer from stress and, ultimately, a heart attack. Studies have proved that people who had happy relationships in their fifties were healthy enough even at 80 years of age.
The heart is one of the most vital organs in your body, and it is important to take care of it. You can follow the above-mentioned tips to keep your heart healthy. Reduce the intake of sugar and add more veggies and fruits to your diet. Most importantly, try to quit smoking and strengthen your physical routine.