4 Major Tips to a Healthy Heart

Our hearts are constantly beating. It works 24/7, 60-100 beats per minute, beating to pump blood and nutrients to all parts of our body. It is without a doubt one of the most vital organs of the human body. It is the engine room of the body or one can even say, ‘the heart of the operation’. The heart is the strongest muscle in the body; it is working constantly, unceasingly even when we are resting and asleep.

It can be obvious to say that keeping your heart healthy is crucial to a healthy, fulfilling quality of life. As essential as the functions of the heart are, people are most commonly victims of various kinds of heart diseases.

According to a report by the Centers for Disease Control and Prevention (CDC), heart disease is one of the leading causes of death among adult men and women in the United States. According to WHO, approximately 12% of total deaths in Nepal are due to coronary heart disease.

Some common heart conditions that people suffer from are Unstable angina, Heart Attacks, Heart Failure, and Arrhythmia (abnormal heart rhythms). There are various reasons for developing heart conditions. It can be due to age increasing the risk for damaged and narrowing arteries, family history, smoking, unhealthy diet or high cholesterol, and diabetes.

 

Having a healthy heart is about more than being physically fit..  Heart disease is the number one killer of both men and women in the United States. Tips to a Healthy Heart is essential to know for all. Here are some tips to keep your heart healthy.

 

 

Tips to Keep Your Heart Healthy Easily

Here are many Tips to a Healthy Heart that make to keep tip-top condition for a good quality of life.

  1. Eating Healthy for healthy heart

Good nutrition is basic to good health and it is Tips to a Healthy Heart as well.  Diet plays a very important role in determining a person’s health There are various foods you can eat to prevent cardiovascular diseases and Green leafy vegetables are an excellent source of vitamins, minerals, and antioxidants. Vegetables like spinach are full of Vitamin K which prevents blood clotting.

Whole grains like whole wheat, brown rice, barley, and oats reduce the risk of heart disease. Fruits like Avocadoes are great for heart health. They contain monosaturated fats that reduce cholesterol and other cardiovascular diseases. Research shows that eating just one avocado a week has shown positive results for heart health among a group of participants.

 

Avoiding foods that are rich in saturated fats is also important. We need to limit our intake of oil, butter, and ghee in our food. Red meats are known for being high in saturated fat which increases our blood cholesterol and risks of heart disease. Instead, opt for skinless chicken or seafood like fish and shellfish.

 

Furthermore, fish like salmon, sardines, and tuna contain omega-3 fatty acids which have shown signs of being protective against heart disease. Adopting a diet rich in these nutrients and lacking high sodium, and saturated fats is an effective and sustainable way of managing hypertension and other heart-related diseases,

 

  1. Engage in Physical Activity

 There has been numerous research that has shown a direct correlation between a person’s heart health and the amount of exercise they get. Regular exercise not only reduces the chances of cardiovascular diseases, but also reduced blood pressure, cholesterol levels, and blood sugar. Not only does regular exercise have the short-term benefit of improving circulation and flexibility, but it also has long-term benefits for your heart as well as your metabolism.

 

It is recommended that we do 30 minutes of moderate exercise a day with a total of 150 minutes a week. Moderate to high-intensity exercise in adults is generally ideal.

So, physical activities in your daily life is one of the major Tips to a Healthy Heart although you are not engaged in exercise and diet maintenance.

 

  1. Exercise for heart health

Increases the ability of the heart to pull more oxygen from the blood, minimizing how much it needs to pump to supply the same volume of oxygen. The heart is like a muscle; the more you train it, the stronger it becomes.

Exercise is a brilliant way to dissipate stress. Research has shown regular exercise reduces stress hormones like cortisol and adrenaline that puts strain on the heart. It instead helps release endorphins and other essential chemicals like high-density lipoprotein (HDL), the kind of cholesterol that is beneficial for the body. There are many kinds of exercise that you can do but the ones that are said to be specifically targeted towards heart health are aerobics and resistance training,

 

It can be difficult to introduce heavy exercise immediately into your routine. The trick is to build a schedule and start off with small, achievable goals. However, some exercise is still better than no exercise and these days there are many online courses available that don’t even require a tedious visit to the gym.

 

  1. Avoid Smoking and get away from Smokers

The negative effects of smoking have been researched extensively by many different researchers and the conclusions are all similar. There is a correlation between smoking and diseases like cancer, heart disease, stroke, and Chronic Obstructive Pulmonary Disease (COPD), which includes emphysema and bronchitis. Smoking has also been linked to tuberculosis and certain eye infections.

Smoking is one of the major causes of death due to cardiovascular diseases. According to Surgeon General’s Report on Smoking and Health, one of every four deaths due to cardiovascular diseases is due to smoking. Smoking causes the cholesterol and fat from the blood to build up in the arteries and it becomes narrow and inflexible.

The chemicals in cigarette smoke can cause the blood to thicken and form clots in the arteries of the heart. This causes a heart attack. Blood flow to the brain can also be interrupted which causes a stroke. If not death, a stroke can lead to permanent brain damage.

 

As we have seen smoking is a grave danger to direct smokers but what about those exposed to secondhand smoking? A terrifying fact is that non-smokers who have been exposed to cigarette smoke from others increase their chances of cardiovascular disease by 25-30%. In the US alone there are 8,000 deaths annually due to long exposure to secondhand smoke.

 

A heart is the engine of our body. Keeping it clean, well-oiled, and smoothly running is essential to survival. Checking whether you are at risk of heart issues is also important.

Men and women over the age of 50, smokers, individuals with high blood pressure, obesity, etc. are especially at risk of developing heart conditions.

 

The bottom Lines

Heart disease is the leading cause of death in America and the UK and is estimated to be responsible for some 500,000 deaths each year in the U.S. alone. Healthy heart tips will show you how to keep your heart healthy. These above Tips to a Healthy Heart make your life better. Getting checked regularly with your doctor is important to check the condition of your heart and ultimately, your health.