You know that physical exercise and eating clean can keep your heart healthy. But what else can you do to keep your ticker healthy?
Get moving – Your heart is a muscle, and, as with any other muscle, exercise is what makes it strong. The initial step is to define your target heart rate, and then find an activity that you like and can adhere to for the long term. Regular and moderate physical activity is excellent for your heart health. It is never too late to begin and enjoy the benefits. It is also important to sit less during the day and break up your sitting period.
Quit Smoking – Quitting smoking is difficult. But you know that it is important to quit smoking, and one of the main reasons is that it is linked to heart disease.
Lose Weight – Losing weight is more than just dieting and exercising. It’s a personal journey of finding what you love and what works for you. Sustaining a healthy weight can lessen the risk of heart disease and other health problems. It can be helpful to know your body mass index and waist size and what it means
Eat heart-healthy foods – Salmon and guacamole are full of heart-healthy fats. Try the salmon spread with vegetables for your next snack. Heart-healthy guacamole is also a great appetizer. Or how about an easy grilled salmon?
A diverse and healthy diet can help you with your weight, blood pressure, and cholesterol.
You can also make specific changes to your diet to counter heart disease:
Eat less salt: Decreasing your salt intake is right for your blood pressure.
Substitute unhealthy fats with healthy fats: Substituting saturated and trans fats with unsaturated fats can reduce your risk of heart disease. Cholesterol is a fatty material carried in your blood. Your body requires cholesterol to be healthful, but an imbalance of cholesterol in your blood can lead to a heart attack or stroke.
Don’t forget chocolate – The great news: chocolate and wine contribute to heart health. The bad news: only in limited amounts.
Alcohol and cocoa (a principal ingredient in chocolate) have proven antioxidants to increase good cholesterol, lower bad cholesterol, and improve blood clotting capacity. Cheers!
Do not overeat – Although this advice applies mainly during the holidays when deaths from heart attacks increase due to large amounts of food and temptation, it is valid all year round.
Eating a lot of food at a time causes blood to move from the heart to the digestive system and faster, abnormal heartbeats, which can lead to a heart attack or heart failure.
There are over 1,400 biochemical responses to stress, including increased blood pressure and faster heart rate. If you do not manage your stress, it can create more tension and trap you in a cycle of stress.
We know there may be a higher risk of heart disease for people who suffer from depression, are socially isolated, or do not have sufficient social support. A healthy social life with family and friends can help.
Depression is more than feeling sad or dull. If you appear depressed for more than two weeks, talk to your doctor, family member, or someone you know well.
Keeping your blood pressure, blood sugar, cholesterol, and triglycerides under control is important for good heart health. Learn the optimal levels for your gender and age group. Take actions to achieve and maintain these levels.
Heart disease is the number one reason for mortality worldwide, and it is mainly preventable by changing your lifestyle and managing risk factors. Keep your heart happy and healthy, because it works hard for you!