Healthy Heart Tips
Stop smoking - no ifs, ands, or butts
There are many steps you can take to help protect your health and blood vessels. Avoiding tobacco is one of the best.In fact, smoking is one of the top controllable risk factors for heart disease. If you smoke or use other tobacco products, theencourage you to quit. Not just your heart, but your overall health, too.
That is, focus on your middle. Research has shown that cardiology has high blood pressure and unhealthy blood lipid levels. If you're in your middle, it's time to slim down. Eating fewer calories and exercising can make a big difference
Play between the sheets
Or you can play The Sheets Of The Top! That's right, having sex can be good for your heart. Sexual activity may add more than just pleasure to your life. It may also help lower your blood pressure and risk of heart disease. Research has shown that a lower frequency of sexual activity is associated with higher rates of cardiovascular disease.
Knit a scarf
Put your hands to work and unwind your mind. Engaging in activities such as knitting, sewing, and crocheting can help relieve stress and do your ticker some good. Other relaxing hobbies, such as woodworking, cooking, or completing jigsaw puzzles, may also take the edge off stressful days.
Power up your beans with salsa
When paired with low-fat chips or fresh veggies, salsa offers a delicious and antioxidant-rich snack. Mixing a can of black beans for an added boost of heart-healthy fiber. Low-density lipoprotein, or "bad cholesterol." Other rich sources of soluble fiber include oats, barley, apples, pears, and avocados.
Let the music move you
Whether you prefer a rumba beat or a two-step tune, dancing for a great heart-healthy workout. Like other forms of aerobic exercise, it raises your heart rate and gets your lungs pumping. It also burns up to 200 calories or more per hour, reports Th e
Go fish
Eating a diet rich in omega-3 fatty acids can also help ward off heart disease. Many fish, such as salmon, tuna, sardines, and herring, are rich sources of omega-3 fatty acids. Try to eat fish at least twice a week, if you are concerned about mercury or other contaminants in fish, you may be happy to learn that its most heart-healthy benefits tend to outweigh the risks.
Laugh out loud
Don't just LOL in emails or Facebook posts. Laugh out loud in your daily life. Funny movies or cracking jokes with your friends, laughter may be good for your heart. According to the research, you can laugh at low-pressure hormones, low-risk hormones, and raise your levels of high-density lipoprotein (HLD), also known as "good cholesterol."
Stretch it out
Yoga can help you improve your balance, flexibility, and strength. It can help you relax and relieve stress. As if that's not enough, yoga also has potential to improve heart health. According to research, yoga demonstrates potential cardiovascular disease.
Raise a glass
Raise your levels of HDL, or good cholesterol. It can also help prevent blood clot formation and artery damage. Red wine in particular wine for the benefit of your heart. That doesn't mean you should guzzle it at every meal. The key is to moderate drinking alcohol.
Sidestep salt
I f the entire US population is reduced to just half a teaspoon a day, it would be a cut in the number of people who develop coronary heart disease every year, according to the authors. The United States. Processed and restaurant-prepared foods tend to be high in salt. So think twice before filling up your favorite fast-food fix. Consider using a salt substitute, such as Mr. Dash, if you have high blood pressure or heart failure.
Move it, move it, move it
No matter how much you weigh, you can shorten your lifespan, couch potato and desk jockey lifestyles seem to have an unhealthy effect on blood fats and blood sugar. If you have a desk at work, remember to take regular breaks and move around. Go for a stroll on your lunch break, and enjoy your leisure time
Know your numbers
Keeping your blood pressure, blood sugar, cholesterol, and triglycerides in check is important for good heart health. Learn about optimal levels for your sex and age group. Take steps to reach and maintain those levels. And remember to schedule regular check-ups with your doctor. If you want to make your doctor happy, keep good records of your vitals or lab numbers, and bring them to your appointments.
Eat chocolate
Dark chocolate not only tastes delicious, it also contains heart-healthy flavonoids. These compounds help reduce inflammation and lower your risk of heart disease, suggest scientists in the journal Nutrients Eaten in moderation, dark chocolate - not oversweetened milk chocolate - can actually be good for you. The next time you want to indulge your sweet tooth, sink it into a square or two of dark chocolate. No guilt required.
Kick your housework up a notch
V acuuming or mopping the floors may not be as invigorating as a Body Slam or Zumba class. But these activities and other household chores do get you moving. They can give your heart a little workout, while burning calories too. Put your favorite music on and add some pep to your weekly chores.
Go nuts
A lmonds, walnuts, pecans, and other tree nuts deliver a powerful punch of heart-healthy fats, protein, and fiber. Including them in your diet can help lower your risk of cardiovascular disease. Remember to keep the serving size small. While nuts are full of healthy stuff, they're also high in calories.
Be a kid
F itness does not have to be boring. Let your inner child take the lead and enjoy an evening of roller skating, bowling, or laser tag. Burning calories and giving your heart a workout while you can.
Consider pet therapy
O ur pets offer more than good company and unconditional love. They also provide many health benefits. Studies have reported that the (NIH) suggests that owning a pet may help improve your heart and lung function. It may also help lower your chances of dying from heart disease.
Start and stop
S tart and stop, then start and stop again. During interval training, you will perform alternate bursts of intense physical activity with lighter activity. The number of calories you burn while you work out.
Cut the fat
S licking your saturated fat intake no more than 7 percent of your daily calories can cut your risk of heart disease, if you don't read nutrition labels, starting today. Take stock of what you're eating and avoid foods that are high in saturated fat
Take the scenic route home
P ut down your cell phone, forget about the driver who cut you off, and enjoy your ride. Lower your blood pressure and stress levels while driving. That's something your cardiovascular system will appreciate .
Make Time for Breakfast
T he first meal of the day is an important one. Eating a nutritious breakfast every day can help you maintain a healthy diet and weight. To build a heart-healthy meal, reach for:
- Whole grains, such as oatmeal, whole-grain cereals, or whole-wheat toast
- lean protein sources, such as turkey bacon or a small serving of nuts or peanut butter
- low-fat dairy products, such as low-fat milk, yogurt, or cheese
- fruits and vegetables
Take the stairs
E xercise is essential for good heart health, so why not sneak it at every opportunity? Take the stairs instead of the elevator. On the far side of the parking lot is the park. Talk to a colleague's desk for a walk, instead of emailing them. Play with your dog or kids at the park, instead of just watching them. Every little bit adds up to better fitness.
Brew up a heart-healthy potion
No magic is needed to brew up a cup of green or black tea. Drinking one to three cups of tea per day may help lower your risk of heart problems, reports the AHA. For example, it's linked to lower rates of angina and heart attacks .
Brush your teeth regularly
G ood oral hygiene does more than just keep your teeth white and glistening. Some research suggests that bacteria that cause gum disease can also raise your risk of heart disease. While the research findings have been mixed, there's no downside to taking good care of your teeth and gums.
Walk it off
The next time you feel overwhelmed, exasperated, or angry, take a stroll. Even a five-minute walk can help clear your head and lower your stress levels, which is good for your health. Taking a half-hour walk every day is even better for your physical and mental health .`
Pump some iron
Aerobic fitness is the key to keeping your heart healthy, but it's not the only type of exercise you should do. It's also important to include regular strength training sessions in your schedule. The more muscle mass you build, the more calories you burn. You can maintain a healthy, healthy weight and fitness level.
0 Comments