Heart disease is one of the leading causes of death in the United States. Whether you are entering adulthood or joining the elderly club, your heart health requires utmost attention. You may be at peril if you ignore your heart and fail to take proper care of it. Heart disease can strike both the young and the old. Learn how to keep your heart healthy before it is too late. From making healthier food choices to altering your lifestyle habits, there are many ways you can boost your heart health.
Eat Healthy Fats Keep Your Heart Healthy
Undoubtedly, food tops the list here. You already know the importance of a healthy diet for a strong body. For a healthy heart, the role of food is critically important. You can reduce the risk of heart disease by eating healthy foods, including healthy fats, and avoiding unhealthy fats.
If your diet comprises saturated fat, you are at a higher risk of coronary disease, as it raises the level of blood cholesterol. Trans fats are linked to coronary artery disease. These unhealthy fats clog arteries by raising LDL or bad cholesterol levels in the body. Limit your intake of saturated fats and reduce the risk of heart problems by half.
Go for A Balanced Diet Keep Your Heart Healthy
The American Heart Association recommends 1,500 milligrams of daily sodium intake. Anything beyond this raises your risk of heart disease.
Eat more dietary fiber to lower your risk of coronary disease. Include a range of green vegetables and fruits in your diet to boost your heart health. Try to reach out for whole grains, lean protein, low-fat dairy, and whole-grain cereals.
Quit Smoking To Keep Your Heart Healthy
Stop smoking once and for all. Exposure to tobacco smoke raises your risk of premature death. Chemicals in tobacco promote plaque accumulation in arteries, thus posing a threat of a heart attack. Tobacco smoke is equally bad for the heart health of passive smokers. About 34,000 persons die every year from exposure to secondhand smoke. By avoiding the use of tobacco, you can take a step to boost the health of your heart as well as that of your loved ones and saving them from direct exposure to secondhand smoke at home.
Practice Good Dental Hygiene
People suffering from the periodontal disease may have the same risk factors as heart disease. Dental health may be considered an indication of your heart health. Although there is no well-established link between oral and heart health, research claims that mouth bacteria, which causes gum disease, may move into the bloodstream. This raises the level of C-reactive protein that can trigger inflammation in blood vessels disturbing the blood flow to and from the heart.
Quit Your Office Chair To Make Heart Healthy
By staying seated for too long, you may raise your risk of heart disease. People at sedentary jobs face a high risk of developing deep vein thrombosis or blood clot, calcified arteries, or atherosclerosis that can trigger a heart attack.
One of the best ways to keep your heart healthy is to keep moving and quit that chair. Take mini breaks throughout the day and try to insert more movement in your work routine. Perhaps incorporating some time to work out before or after your workday can help offset the impact of prolonged hours of sitting throughout the day.
Dancing makes a great mini workout.
Laugh Out Loud
According to the American Heart Association, laughing is a heart-friendly exercise, which can lower stress and reduce inflammation in arteries. Not only this, but it can also help boost your levels of good cholesterol or high-density lipoprotein.
When you are looking for ways to keep your heart healthy, you cannot ignore the importance of sleep for heart health. If you get sleepless nights, it causes disruptions in your overall health, raising your blood pressure levels and inflammation. High blood pressure means your heart has to work harder, raising the risk of heart disease.
Walnuts, almonds, and tree nuts are packed with heart-healthy fats and fiber. By including nuts in your daily diet, you can reduce your risk of cardiovascular disease. However, it is important to watch your intake of these heart-healthy nuts, as they are high in calories. Stretch out more to burn those calories and keep your cholesterol levels within the normal range.
Bring Home A Pet
By owning a pet, you can reduce your blood pressure and stress levels. Besides, walking your pet every day is a good workout for yourself. You can boost your physical and mental health and keep your cholesterol down by burning fat.
Research studies claim that pet owners have a lower risk of cardiovascular disease compared to those who do not own a furry friend.
Cook And Eat At Home
When you cook, you have greater control over the ingredients that go into your food. Additionally, eat only as many calories as required by your body for its optimal functioning. Eat reasonable portions, especially when eating out.
Be Physically Active
Last but not the least, regular physical activity holds the key to your heart health. This can help you burn calories and fat, manage cholesterol levels, maintain a healthy weight, trim your waistline, speed up metabolism, prevent metabolic disorders that can trigger heart problems, cut down your risk of diabetes, and boost your mental health.
You can keep your heart healthy by following these simple yet effective tips. Make healthy food choices, stay active, sleep well, and adopt a healthy lifestyle for a healthy heart.