The heart is a muscular organ, no bigger than ones’ fist that beats throughout your lifetime without stopping. It does the mighty job of pumping blood through 60,000 miles of blood vessels that feed your organs and tissues. Any damage to the heart or its valves forces it to pump harder to keep up with the body’s demand for blood.
Cardiovascular disease is a major cause of death in the U.S accounting for 34% of the deaths. A healthy lifestyle can reduce the risk of heart disease. However, some people have a genetic predisposition and diabetics, smokers and overweight people are at greater risk.
You have only one heart so treat it right-your heart just might thank you. Some strategies to take care of your heart are:
Smoking is one of the chief causes of coronary heart disease. Cigarette contains tar and many other chemicals that clog arteries leading to constriction, raising blood pressure and heart rate.
Practicing deep breathing consistently and quitting smoking can reduce your risk of heart disease and less chances of diagnosing stroke.
Move it, Walk it off, Exercise, Keep Fit
- Household chores like vacuuming, mopping, and others burn calories.
- Keeping active and stretching whether in office or at home has a healthy influence on blood fats and sugar.
- Carrying too much weight around the middle is detrimental for heart health; abdominal exercises are beneficial for a small waistline.
- A five-minute walk, climbing stairs, playing with your kids, walking the dog can do wonders for clearing your head and lowering stress levels.
- Aerobics, strength training, squatting, interval training and dancing boosts calorie burning and increase heart rates. Helps build muscles, releases stress and improves blood circulation.
- Practicing yoga, helps combats stress, relaxes you and is great for the heart.
Have a look at some of the easiest ways to reduce stress:
- Carve out time for sleep,
- Work-related exhaustion increases heart disease risk so take time to unwind and unplug.
- Laughter is the best antidote to stress; it helps relax blood vessels walls.
- Engage in creative activities like knitting, sewing and crocheting, and mind games that stimulate mental health and keep you occupied instead of worrying about everyday matters.
- Take the scenic route home: avoiding all the dust, grime and traffic of polluted roads as particles in smoke can thicken the walls of the arteries, predisposing you to heart attacks.
Eat and Drink Well For a Healthy Heart
- Breakfast is the most important meal of the day; have 100% fresh fruit juices rich in antioxidants.
- Whole grains, low-fat protein, low-fat dairy products, fruits and vegetables, lentils and beans show the more fiber you eat, the less likely you are to have a heart attack.
- Just one clove a day reduces arterial damage, reducing risk of heart attack.
- Drinking black and green varieties of tea lowers cholesterol and blood pressure.
- Go nuts: Almonds, pecans and other tree nuts are excellent sources of LDL cholesterol and lowers your risk of cardiovascular diseases.
- Eat Chocolate: Rich, dark chocolate contains flavonoids to help stave off heart disease.
- Cinnamon: This spice has anti-inflammatory and fat burning properties.
- Raise a glass: Moderate consumption of alcohol can raise HDL cholesterol, reduce blood clot formation and help prevent artery damage.
- Shun the salt: Salt is the leading culprit of increasing cases of coronary heart disease as all processed and fast foods are high in salt.
Cut Down on Fat
Eating good fats high in omega-3 fatty acids, like fatty fish and flaxseeds and eggs raise HDL cholesterol and prevent clogging of arteries. Prefer mono and poly-unsaturated fats over saturated fats like tans-fats, read food labels whenever purchasing food items.
Know Your Numbers
Keep track of your blood pressure, blood sugar, cholesterol, triglycerides, pulse rate. Get your comprehensive physicals done annually especially if you are above 50. Eat healthy foods to lower blood pressure for a long and healthy life.
Play Between the Sheets
Sex is good for the heart as it actually reduces blood pressure and reduces levels of stress-inducing chemicals and your risk of developing heart disease.
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