Six Ways To Keep Your Heart Healthy
You know that exercise and good nutrition can keep your hearheart healthy, but what else can you do to keep your heart strong? Here, we will recommend six essential things you should do every day to keep your heart working at its most efficient use. Build these habits into your lifestyle, and your heart health will be the best it can be for you.
Quit Smoking – No Yes, No Bum
There are a lot things you could do to protect your health and blood vessels. Avoiding tobacco is one of the best. Smoking is one of the most manageable risk factors for heart disease. Smoke or use other tobacco products. The American Heart Association (AHA), the Trusted Source for the National Heart, Lung, and Blood Institute (NHLBI), and the Trusted Source for the Centers for Disease Control and Prevention (CDC) encourage you to quit smoking. A significant difference not only for your heart but also for your overall health.
Cut Down on Salt
If you are on a high-salt diet, your blood pressure is likely to be high too, which means you are at greater risk of heart disease or stroke. The maximum recommended daily salt intake is only 6 g for adults and 3 g for children (2.5 g salt corresponds to 1 g sodium). Cut down on the hassle by trying not to use salt on the table and cut down on the amount you use in the kitchen. Also, look out for food labels to check the amount of salt you eat in processed foods (foods with more than 1.5g of salt or 0.6g of sodium per 100g are also high to avoid if possible).
Don’t Forget Chocolate
The Good News: Chocolate and Wine Help Heart Health
The Bad News: Alcohol and cocoa (an essential ingredient in Chocolate) in moderation contain antioxidants that increases good cholesterol, and lower bad cholesterol. It also improve blood clotting function.
Sleep well at the right time
All needs are slightly different, but the National Sleep Foundation recommends that most adults sleep seven to nine hours a night. If you sleep all the time, you can damage your heart. “It’s been linked to high blood pressure and can make it difficult to lose weight,” says Dr. Andersen. It makes you want to exercise less, and it’s not good for your heart either. Sleep is also an excellent time for your heart to recharge, says Dr. Kini. “When you sleep, your heart rate drops, your hormones stabilize, and you are not under a lot of stress,” he says. “It’s good for your heart and general well-being.
Limit Unhealthy Fats
Limiting the amount of saturated fat and trans fats you eat is an essential step in lowering blood cholesterol. It also reduce the risk of coronary artery disease. Increase your risk of heart attack and stroke.
Eating a balanced meal is one way to fight cardiovascular disease. A heart-healthy diet should include whole grains, low-fat dairy products, skinless fish and poultry, nuts and legumes, and various fruits. A recent European study found that eating eight servings of vegetables and fruits a day reduces the risk of heart disease. Eight servings sound like a lot, but not when you consider the size of a serving: a small carrot, half a banana, or a small apple. By incorporating a serving or two of vegetables and fruits into every meal or snack, you can easily accomplish this goal.