Heart is the most important organ of the cardiovascular system in the body. With progressing life, heart diseases are becoming more and more common throughout the world. While most of the diseases are preventable, they have also become leading causes of untimely deaths. If only there were some ways to prevent the risk of heart disease!
Well, remarkable benefits to heart health can be noticed by making small changes to the daily lifestyle. You can easily lower the risk of heart disease by following some easy measures.
Following an Exercise Routine
Regulation of a healthy weight is key to a healthy heart. Visceral fat accumulation around the abdomen is highly unhealthy for your heart. It increases the risk of various heart complications. Exercising on a regular basis not only helps you lose excess, unhealthy fat and maintain weight but also regulates cardiovascular health. It keeps conditions like high blood pressure, stroke and diabetes away.
Having a regular exercise routine can have multiple other benefits as well. You can adopt an exercise regime involving the following:
- Aerobic exercises
- Resistance and strength training
- Stretching, flexibility and Balance training
Consuming Healthy Foods
Having a balanced diet is helpful in maintaining heart health as well as overall health. An ideal diet consists of all the essential vitamins, micronutrients and macronutrients. Changing
eating habits formed over numerous years is certainly tough.
There are certain measures you can incorporate into your diet like:
- Practising portion control and eating in moderation
- Limiting saturated fats, and cutting out trans fats since these can be quite harmful
- Incorporating foods rich in multivitamins, magnesium, CoQ10, and omega 3 fatty acids; you can also choose from dietary aid in the form of truebasics ultra omega 3 multivitamins, magnesium, and CoQ10
- Reducing salt intake
- Planning the meals ahead of time in order to prevent any impulses to eat unhealthy food
Reducing Stress
Now, we understand that stress cannot be completely banished; only a certain amount of stress should be considered as normal. Mental and emotional kinds of chronic stress can result in major factors contributing to heart problems. It can increase the risk of high blood pressure, weaken the immune system, eventually leading to stroke or heart attack.
There are certain ways to alleviate some amount of stress:
- Meditation is definitely useful when it comes to the maintenance of physical, mental and emotional
- Getting a pet, and especially playing with one may help you boost serotonin
- Sleeping enough and having a proper sleep schedule can help you feel rested, improve energy levels, and enhance overall functioning
- Keeping a journal can help you release the accumulated emotions
Quit Smoking
Smoking has a direct effect on heart health. It causes a reduction in the level of oxygen present in blood, also reducing blood haemoglobin levels. It reduces the level of good cholesterol, damages arteries and blood vessels, increases heart rate and blood pressure, and harms nearly every organ in the body. The risk of chronic conditions like stroke and heart attack also increases by three times.
There are certain ways you can quit this harmful habit:
- Identify triggers and habits, and plan how not to give in to your urges
- Whenever you have the urge to smoke, chew on something crunchy and delicious like raw carrots, nuts, seeds, etc.
- Indulge yourself in physical activities like working out, or get involved in completing those chores you’ve been procrastinating
- Try nicotine replacement therapy in the form of nasal spray, nicotine patches, or specially formulated drugs
So, these were some of our tips to keep your heart healthy. You can notice astounding difference in your heart and overall health by routinely following these measures.
Share your experience in maintaining heart health in the comments below!
