The heart is the symbol of love. It is called the pumping mechanism of the body. But it is one of the most vulnerable organs to diseases. So how to keep/improve your heart healthy? This article is about the answer to this question.
How to Keep/ Improve the Heart Healthy
The following steps will definitely help you to improve or keep your heart more healthy.
1. Limit saturated fat
The fats having no double bond between carbon molecules are called saturated fat. They are involved in raising the cholesterol level in blood. Raise LDL can cause stroke and several heart diseases. So cut off saturated fat and go for vegetables and fruits.
2. More fruits and vegetables
Vegetables and fruits are filled with vitamins and minerals. They are also good sources of fiber. These substances help to prevent various cardiovascular diseases. To maintain a good heart, one should eat more green leafy vegetables, asparagus. carrots, tomatoes, broccoli, onions, papaya, strawberries, blackberries, etc.
3. More omega-3 fatty acids
Some fish is rich with omega-3 fatty acids. This substance helps to improve cholesterol levels. Thus the risk of coronary artery disease is decreased. It can reduce certain cardiac death. Some foods containing omega-3 fatty acids are salmon, herring, sardines, cod liver oil, anchovies, caviar, oysters, etc.
4. Less salt
Salt is proportionately related to blood pressure. High consumption of salt is a cause of high blood pressure. And high blood pressure is responsible for increased cardiovascular risk. To reduce your daily intake of salt to keep your heart away from diseases. A total of 5 gm/day is recommended.
5. More water
Dehydration is always bad for your vital organs including the heart. When you are dehydrated, the amount of blood circulating through your body decreases. To compensate this, your heart beats faster. This means your heart has to do more and more of its job. But if you are well hydrated, your heart muscles can work more easily. So drink water when you are thirsty and when your urine becomes yellowish.
6. Less sugar
Coronary heart disease is linked with higher dietary sugar. Higher intake of dietary sugar increases blood pressure which is risky for heart health. Increased sugar in the body is also connected to lower HDL. HDL is good for health. When HDL is decreased, the risk of the arterial block is increased. It leads to angina or a heart attack.
7. Be Chocolatian
The study says that eating more chocolates can lower the risk of heart disease by about 37% and stroke about 29%. Finding also suggests that eating chocolates can protect against high blood pressure and diabetes. These two are the risk factors for stroke and cardiovascular diseases. Dark chocolate has been found to improve circulation. It contains antioxidants and flavonoids which have anti-inflammatory effects. So try to be a Chocolatian. It will help you to keep your heart healthy.
8. Stop drinking alcohol
Alcohol is another culprit for your heart. It attacks your heart muscles. Alcohol can lead to cardiomyopathy. The weakening of heart muscle, increase in blood pressure, irregular heart rate is some results of drinking alcohol. There is no standard amount of drinking alcohol. Just give it up.
9. Stop smoking
Smoking increases the heart rate and leads to arrhythmia. Raising blood pressure and the risk of stroke increase due to smoking. Besides nicotine other chemical substances in cigarettes able to make a plaque of fatty acids in arteries. This condition is extremely bad for your heart. Also, smoking does serious health problems to the people around you although they don’t smoke.
10. Control cholesterol
There are mainly two types of cholesterol, LDL and HDL. LDL tries to deposit in the wall of the arteries and causes atherosclerosis. This process causes a narrower of the artery and lowers the supply of blood. On the contrary, HDL tries to wash the wall of arteries and maintain the normal flow of blood. For this, a higher HDL level and lower LDL level is good for your circulatory system as well as the heart. So controlling the level of cholesterol is essential for your heart health.
11. Control weight:
Overweight or obesity is always risky for your heart as the heart has to supply more blood to the cells. Harmful conditions for the heart like lower HDL, higher LDL, higher blood pressure, metabolism syndrome are seen in overweight. It is also linked with left ventricular hypertrophy and hypertension. So try to maintain your weight in moderate. Read the detailed guide on How to Lose Weight Fast in Two Weeks.
12. Control stress
Rapid physical and mental stress can lead to cardiac muscle weakness. Stress is linked to smoking and high blood pressure. Thus the heart becomes vulnerable to several diseases. Hence, to remove stress, be happy.
13. More exercise
Exercise can aid you to prevent some kinds of heart diseases. It works by strengthening the heart, lowering blood pressure, and burning off stress. The arterial block is also prevented as the fat is burned to produce more energy required for exercise. Walking, jogging, cycling are some good exercises for heart patients. Exercise about 150 minutes per week is recommended.
14. Enough sleep
Good quality sleep will help you to stable your heart. It contributes to lower heart rate and blood pressure. But a short term sleep can increase C-reactive protein which is a risk factor for cardiovascular diseases. Also, sleep-related disturbances like sleep apnea and insomnia can negatively affect the heart. For this good sleep is mandatory but not oversleep.
Staying stand or seated for a long period is associated with heart diseases, as per the study. So don’t be like a robot. Try to move.
I hope these suggestions may help you to be healthy.
That’s for today. Thanks for reading.
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