How to improve Heart Health

 

There are many steps you can take to help protect your heart health.

The most important lifestyle change you can make is to quit smoking (which is one of the top controllable risk factors for heart disease). Besides, there are other adjustments you can make to keep your heart healthy. For example, improving your diet, engaging in physical activity, and taking care of your mental health can all help with heart health.

Heart-healthy diet changes

** Eat whole grains, such as oatmeal, whole-grain cereals, or whole-wheat toast. 

The fibre in wholegrain foods can help reduce LDL cholesterol (known as bad cholesterol), which may lower your risk of heart disease. Research shows that choosing wholegrains instead of refined grains can improve heart health.

** Eat 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.

** Include fiber into the diet

A diet rich in soluble fiber can help lower your level of LDL cholesterol.

Sources of soluble fiber include beans, oats, barley, apples, pears, and avocados.

** Eat lean protein rich foods daily

Lean protein sources include turkey bacon, peanut butter and nuts. Lean proteins help lower blood cholesterol, support heart health, increase metabolic rate through a high thermic effect, and help manage blood sugar levels.

Besides protein, almonds, walnuts, pecans, and other tree nuts can also deliver a powerful punch of heart-healthy fats and fiber. Including them in the diet can help lower your risk of cardiovascular disease.

While nuts are full of healthy stuff, they are also high in calories.

** Eat fruits and vegetables

They are rich in fiber, potassium, and antioxidants, which help lower blood pressure, manage cholesterol, and reduce inflammation.

Eating a variety of fruits and vegetables daily reduces the risk of heart disease and stroke by up to 20%. 

** Reduce saturated fat intake

Avoid foods that are high in saturated fat.

Slicing your saturated fat intake to no more than 7 percent of your daily calories can cut your risk of heart disease.

Instead, you can switch your unhealthy fat intake with healthy fats, such as avocados and olive oil.

** Limit your salt intake

Excessive salt intake is a major risk factor for heart disease, raising blood pressure by increasing fluid retention, which forces the heart to pump harder. The Heart Foundation recommends limiting daily intake to less than 5 grams (about 1 teaspoon) of salt, or 2,000 mg of sodium, to prevent hypertension, heart attacks, and strokes.

Consider using a salt substitute, such as Dash, if you have high blood pressure or heart failure.

** Manage excess body fat

Research in the Journal of the American College of Cardiology has linked excess belly fat to higher blood pressure and unhealthy blood lipid levels.

** Make time for breakfast

The first meal of the day is an important one. Eating a nutritious breakfast every day can help you maintain a healthy diet and weight.

** Drink tea

According to the American Heart Association (AHA), drinking one to three cups of tea (green or black tea) per day may help lower your risk of heart problems. For example, it is linked to lower rates of angina and heart attacks.

** Eat dark chocolate

Dark chocolate contains heart-healthy flavonoids. These compounds help reduce inflammation and lower your risk of heart disease, suggest scientists in the journal Nutrients.

** In Traditional Chinese Medicine, red color can tonify the heart. Thus foods that are naturally red like beets, hawthorn berries, red chili, tomatoes, cherries, red dates, goji berries and cinnamon are good for the heart. Moreover, kudzu root has also been used for the treatment of cardiovascular diseases. 

Incorporating exercise into your routine

Exercise is essential for good heart health.

Move your body throughout the day

Couch potato and desk jockey lifestyles have an unhealthy effect on blood fats and blood sugar.

Sitting for long periods of time could shorten your lifespan, warn researchers in the Archives of Internal Medicine and the American Heart Association.

** Practice yoga

According to research published in the Journal of Evidence-Based Complementary & Alternative Medicine, yoga has the potential to reduce one’s risk of cardiovascular disease besides helping you improve your balance, flexibility, and strength. It can help you relax and relieve stress as well.

** Try dancing

Dancing makes 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.

** Go for a walk

Taking a half-hour walk every day is even better for your physical and mental health.

Even a five-minute walk can help clear your head and lower your stress levels, which is good for your health.

** Take the stairs

Take the stairs instead of the elevator. Park on the far side of the parking lot.

** Use housework as exercise

Vacuuming or mopping the floors and other household chores do get you moving.

** Try strength training

Although aerobic fitness is key to keeping your heart healthy, it is also important to include regular strength training sessions in your schedule. The more muscle mass you build, the more calories you burn. That can help you maintain a heart-healthy weight and fitness level.

** Try interval training

Interval training - Start and stop, then start and stop again.

During interval training, you alternate bursts of intense physical activity with bouts of lighter activity. Doing so can boost the number of calories you burn while working out. 

** Engage in sexual activity

Research published in the American Journal of Cardiology shows that a lower frequency of sexual activity is associated with higher rates of cardiovascular disease.

Sexual activity is generally considered a form of mild-to-moderate physical exercise.

However, specific patterns of sexual activity and certain health conditions are associated with higher rates of cardiovascular disease and related events.

Sexual activity acts as a trigger for cardiovascular events (like heart attacks or sudden cardiac death) primarily in individuals with low habitual physical activity levels while individuals with severe, unstable, or untreated coronary artery disease, severe heart failure, or uncontrolled arrhythmias are at higher risk of experiencing adverse cardiovascular events (such as "angina d'amour" or coital angina) during or shortly after sexual activity.

Mental health and heart health

According to the AHA, research suggests laughing can lower stress hormones, decrease inflammation in your arteries, and raise your levels of high-density lipoprotein (HLD), also known as “good cholesterol.” 

** Manage your stress

According to the Harvard T. H. Chan School of Public Health, chronic stress, anxiety, and anger can raise your risk of heart disease and stroke. Learning ways to manage your stress and anxiety may help you stay healthier for longer. 

For example, eliminating stress while driving can help lower your blood pressure and stress levels.

** Engage in hobbies

Engaging in activities such as knitting, sewing, and crocheting can help relieve stress. Other relaxing hobbies, such as woodworking, cooking, or completing jigsaw puzzles, may also help take the edge off stressful days.

** Laugh out loud

Whether you like watching funny movies or cracking jokes with your friends, laughter may be good for your heart. 

** Consider pet therapy

Studies reported by the National Institutes of Health (NIH) suggest that owning a pet may help improve your heart and lung function. It may also help lower your chances of dying from heart disease.