Things to Do to Keep Your Heart Healthy
Heart issue is the leading cause of death for people. Almost one-third of all death occur in the world. In order to keep a healthy heart, you need to focus on your daily healthy diet and a good lifestyle. A great healthy lifestyle can decrease the risk of heart disease.
Today, I’m going to give you tips to keep your heart healthy.
Quit smoking
“Smoking is injurious to health” it is one of the top risk factors for heart disease. According to the National Heart, Lung, and Blood Institute (NIH), it can cause problems in nearly every organ in the body, including the heart and blood vessels, digestive organs, and lungs issue.
Smoking is also harmful for peripheral artery disease (PAD) – it elevates the risk for heart disease, heart attack, and stroke. Quitting smoking is one of the best ways to reduce is the issue of Coronary heart disease. CDC, AHA, NHLBI, and other institution encourage you to avoid unhealthy habits.
Reduce weight
Overweight or obesity epidemic continues, and new study, printed in the New England Journal of Medicine, it shows that about a third of the global population has been facing obesity issue, including adult and children. The issue is defined as the abnormal and unnecessary amount of fat accusation. According to JACC, Obesity (BMI 30) has been linked with coronary artery disease – it can cause cardiovascular problems. So, if you have BMI (Body mass index) 25 to 30 then, I would highly recommend you to lose extra weight.
Play between the sheets
Or you can play on top of it! yes, you have heard the right, having sex could reduce your heart problems. Sexual activity is part of your life, which offers more than just pleasure to your life. It may also help to improve low blood pressure and heart disease problems. According to NCBI, ED (Erectile Dysfunction) and lower sexual activity could be a risk factor for incident cardiovascular.
Follow your own hobbies
Many of us do overnight work to get the job done, and by end of work, we start feeling exhausted and stress. Engaging in activities that you love to do can help you to release you any kind of stress. You can also bring your hobbies like cooking, playing cricket, solving puzzles and many others. It makes you feel a lot better.
Own a healthy diet
A healthy diet plays a crucial role in our life that improves our immune system and improve our overall health. In order to improve heart health, we should prefer to eat those food- that have a rich source of nutrients. According to the mayo clinic, Almonds and other nuts, Avocados, and many others can improve a healthy heart and reduce LDL (Low-Density Lipoprotein) level – usually known as “Bad” level cholesterol. You can also add fresh fruit,
Oatmeal, and many other foods.
Let the music move you
Dance is a therapeutic form of exercise that does just not improve our physical health but also our mental one. The music itself can be very powerful that boost up our mind. Dance is like other forms of aerobic workout; it increases our heart rate and gets your lung pumping. By doing this, you can also burn a large number of calories, which is very important. So, when you put an earphone in-ear, let the music move your body.
Laugh out loud
“Laughter is the best medicine in the world.” So, Don’t just LOL in social media posts. We all must laugh out loud in our daily life. No matter how you lough, by watching sitcom movies/series or cracking a joke with friends, either way, laughter can be good for the heart. As per Mayoclinic, Laughter can stimulate many organs, soothe your tension, make you feel relax from higher stress.
Do Yoga
Yoga is mental and physical practices or disciplines that help you to balance, flexibility, and strength. People do Yoga for different reasons like to decrees stress, reduce inflammation, improve concentration level, and many more. As if that’s not enough, yoga also has the potential to protect your healthy heart. Research published in the Journal of Evidence-Based Complementary & Alternative Medicine; yoga may be an alternative treatment for
Cardiovascular disease.
Raise a Glass
Moderate consumption of alcohol can increase the good level of cholesterol called HDL (High-density lipoprotein). But that is not enough, in order to prevent blood clot formation and artery, it could be also helpful. As per Mayoclinic, red wine may be beneficial for heart-healthy. Red wine contains alcohol and certain substances called antioxidants, which may help you to protect the lining of a blood vessel in your heart. However, red wine is
beneficial that doesn’t mean you start taking too much. You can enjoy a glass of wine with an evening healthy meal.
Walk regularly
No matter how much you weigh, sedentary behavior could harmful for our body and reduce our lifespan as well. From NIH (National Library of Medicine), A science Advisory from the American Heart Association, Sedentary habit is linked with all-cause and cardiovascular morbidity and mortality, especially an adult. So, if you are working at a desk, do not forget to take a break to walk around the office. On lunch break, go for a stroll, and
also do not forget to do exercise.
Have chocolate
Dark chocolate is full fill with a generous amount of nutrients that can reduce inflammation and lower the risk of heart problems. 100g dark chocolate is a huge amount of nutrition that comes with 600 calories and a moderate amount of sugar. Many studies have found out that having a moderate amount of dark chocolate can be good for health.
Interval training
Are you looking for a way to reduce a high quantity of calories without spending so much time at the gym? If yes, then you should consider aerobic interval training. It’s not as tough as you may think. It is generally alternating approximately 30 sec short bursts of intense physical activity with 3 to 5 minutes longer intervals.
Suppose that you have chosen walking exercise, so if you are a fit person, you might prefer a short burst of jogging into your daily regular brisk walks. If you less fit, you might choose alternate leisurely walking. According to the mayo clinic, Interval training can aid you jazz up your exercise routine. It improves your cardiovascular fitness.
Take the scenic route home
Turn your mobile setting into flight mode, forget driver, and go for a long drive, even alone. Enjoy the view while riding your own car. It helps you to eliminate stress levels and improve your blood pressure issue, which means, the cardiovascular system will apricate it.
Always do breakfast
The first meal of the day offers you much more energy than others. So do not forget to have breakfast. Since its first meal of the day, you have to make sure you are adding those foods in breakfast, which can full fill all nutrition requirements of your body. Breakfast offers many benefits such as increase metabolism, boost mood, stimulate the immune system, and many others.
Take the stairs
exercise is very essential for our health, so why can we not sneak it in at every single occasion? Make habits take stairs instead of using the elevator, walk to your employees or colleague’s door instead of emailing them. If you are going to a local shop to buy a few pieces of stuff, go without any vehicle. You need to know that every little physical activity can improve your fitness.
Brew up a heart-healthy potion
Green tea contains a big amount of nutrients and plant compounds that offer numerous benefits. Brewing up two to three cups of green tea on a daily basis can lower the risk of heart issues. You can have black tea as well.
