One of the best ways to keep a heart healthy is to make it fun. No matter what your passion is, a good routine should include different types of exercise. You can also dance to your favorite music and get a good stretch. You should avoid junk food as it contains many unhealthy ingredients. Instead, opt for wholesome foods that are high in antioxidants and fiber. Extra virgin olive oil is also good for your heart. Regular oils are also great for your health. Each one has different vitamins and nutrients that are beneficial for your heart.
For a healthy heart, physical activity is essential. Experts recommend that you do 150 minutes of moderate exercise per week and 75 minutes of vigorous activity each week. You don’t have to do this much physical activity if you have a busy schedule. There are many activities that you can choose from. You will get the best results if you include a variety of activities in your week. There are many types to exercise, including running and cycling, walking, and swimming.
Besides physical activity, eating a healthy diet is also crucial. According to the American Heart Association, people should aim to get at least 150 minutes of moderate exercise a week. In addition, they should aim to consume a certain amount of vegetables and fruits each day. Moreover, they should limit their intake of sodium and saturated fat. The American Academy of Medicine suggests getting at least 75 minutes of exercise every day. Finding an activity you enjoy is key to a healthy heart. Stick with it!
A killer is at large, silently ending the lives of hundreds upon thousands of people every year.
Yikes, right? Although you may never know what lies ahead, statistics show that your heart is the most vulnerable to being broken. Every year, heart disease is the leading cause of death in America.
It doesn’t have be this way. Heart disease can be prevented by making healthy lifestyle choices. Your heart health is directly affected by the choices that you make every day. Your heart is so important for your overall health.
There are many ways that you can improve your health. Continue reading to find out a few healthy heart tips from experts and the American Heart Association.
1. Every week, get active
Exercise is key to a healthy heart. For heart health, physical activity is vital. The American Heart Association recommends that you do at least 150 minutes of moderate exercise each week and 75 minutes of vigorous exercise every other week to maintain good cardiovascular health. You should get enough exercise, no matter if you run, walk, or play sports. You don’t need to do it all the time. Find something you love and stick with it.
2. Avoid unhealthy fats and eat healthy fats
Fat is fat, right! But not so fast. Healthy fats can be found in both healthy and unhealthy foods. The good fats found in vegetables, seeds, fish, and nuts can lower the risk of developing heart disease and increase good cholesterol. Certain fats such as omega-3 can help the heart beat in a regular rhythm.
Focus on those found in food like avocado, fish, and olive oil. Reduce the amount of added fats in your diet by reducing spreads, sauces, dressings, and fried foods whenever possible,” states Susan Bowerman (HT0_ Herbalife director for nutrition education), MS, RD and CSSD, CSOWM, and FAND.
3. Get out of a sedentary life
Even if you exercise regularly, prolonged periods of sedentary activity can be detrimental to your heart health. You can be sedentary by reading, working on computers, or watching TV. Research suggests that sedentary behaviors may be linked to an higher risk of developing cardiovascular disease, and a greater risk of dying from any cause.
Get active to avoid sitting for long periods of time. If you work at a computer, make sure to move around and stretch often.
For desk-based workers, our healthy heart recommendation is to get up at least once every 30 minutes and to take five minutes of physical activity every hour. This will significantly reduce your risk of developing heart disease.
4. Avoid secondhand smoke, and don’t smoke
Although smoking is known to be harmful to your health, did you know that it can also cause heart disease? Research suggests that smoking is a major reason for coronary heart disease which can lead to heart attacks.
Smoking can lead to an increase in fatty substances within the arteries. This is one of the leading causes of death from smoking. Cardiovascular disease can also be caused by secondhand smoke.
5. Lose excess weight
An excess weight can be a threat to your heart health and pose a number of health risks.
Being overweight places extra pressure on your arterial walls, which makes it harder for your heart to work. You are also at higher risk of developing other diseases like atherosclerosis. This can cause hypertension, heart attacks, stroke, and cardiovascular disease.
Research suggests that excessive weight around the middle can put your heart health in jeopardy. High levels of belly fat are linked to higher blood pressure and cholesterol, which can pose a major risk to your heart health.
6. Use portion control to avoid overeating
Your heart health is directly affected by your diet. Your diet can support or hinder a healthy heart. Exercising can cause unhealthy weight gain and pose a serious risk to your heart health. This is why it’s important to make healthy choices and portion control.
Over the last few decades, portions have exploded and adults consume 300 fewer calories per day than in 1985. It is easy to eat too much in large portions, so it is important to be mindful of the healthy portion sizes.
7. Get your Zs
It may surprise you to know that sleep is crucial for your heart health. Chris Brantner, creator of SleepZoo, explained that deep sleep allows the body’s heart rate and blood pressure to drop.
Sleep is an important part of a healthy heart. Brantner says that regardless of their age, weight, or smoking habits, those who lack sleep are more at risk for developing cardiovascular disease.
You need to sleep well for your health. Not getting enough sleep can cause you to suffer from heart disease, depression, and other issues.
Dr. Allison Brager (neuroscientist, sleep researcher at Utzy Naturals) says that the body recovers through repairing itself and replenishing fuel resources with sleep. One of the most important studies in the field was to examine the risk of a heart attack during daylight savings. These studies showed that falling asleep (potentially losing) and springing forward (potentially increasing heart attack rates) are linked.
You can see that getting enough sleep is not something you can enjoy on your weekends, but an essential part of your heart health.
8. Cholesterol-friendly food
Bad cholesterol can be dangerous to your heart health. Reduce the intake of saturated fats from foods, as they can raise your cholesterol. These include butter, lard and full-fat dairy products. Support your diet with foods that naturally lower cholesterol.
Bowerman suggests that you eat foods high in soluble fiber to help maintain healthy cholesterol levels.
9. Music can help you to improve your heart health
Music can be a great way to relieve stress. You may already know that music at slower tempos can help you lower blood pressure, and increase your heart rate variability.
Music subconsciously influences our mood. Music can be calming and even reduce blood pressure if it is the right kind. Lee says that listening to music for 30 minutes per day can reduce blood pressure, heart rate, and anxiety.
10. Take good care of your teeth
Heart function is interconnected with many other functions and can be affected by seemingly unrelated factors. Poor dental hygiene can lead to poor heart health.
Studies have shown a correlation between gum disease caused by bacteria and an increased risk of developing heart disease. The body’s inflammation response can be reduced by taking care of your teeth and keeping it away from gum disease. An increase in inflammation can lead to a buildup in substances in the blood, which can cause heart disease. Make sure you floss at least twice daily and brush your teeth regularly.
11. Aromatherapy can help you relax and soothe stress.
Research has shown that stress can have a negative impact on the body . This includes lowering blood pressure and increasing cholesterol. Stress can lead to unhealthy coping behaviors, like smoking and drinking, which can further damage your heart.
Your heart health can be protected by managing stress in a healthy manner. Aromatherapy is one example.
Lee says that French lavender is a well-known and widely used relaxing fragrance. This herb has been shown to lower your heart rate and blood pressure. One study actually found that aromatherapy using certain essential oils can lower your blood pressure.
Healthier habits lead to a happier you
These healthy heart tips will help you keep your heart ticking over for the long-term. You have the power to take care of yourself and your health. Live a healthy lifestyle and make sure your heart stays at its best.