The heart is the body's most hardworking muscle. It never stops working. Unfortunately, cardiac disease is one of the leading causes of mortality in the entire globe. The mere fact that most of us live with very stressful lifestyles and with many things to think about, often times results in us losing time and effort in taking the best care for our health. Here we listed some tips on how to take care of our heart health. Some are actually just common sense and we already are aware of these but they are often taken for granted.
EAT HEALTHY
Eating 4 to 5 servings of fresh fruits and vegetables daily keeps the doctor away. These essential foods will not only help you to cut down your calorie intake but they also contain loads of vitamins, minerals and fiber that are important in order for us to keep a healthy heart. However, if you think your present diet lacks some of these essential nutrients consider taking supplements as an alternative.
For you to control your rising cholesterol levels and high blood pressure you have to eat whole grains. These kinds of food are high in fiber and have low fat and loads of vitamins that will help you lower down the figures. Studies show that by eating at least three servings per day can lessen your risk for cardiovascular disease, obesity and diabetes. You can jump-start your day by eating whole grain cereals or oatmeal. Studies also show that a diet rich in Omega-3, garlic and olive oil will help reduce heart ailment risks.
Hydrate yourself. Drink at least 8 glasses of water per day. This will actually help you in two ways. First, it helps you lose or maintain your weight. Sometimes the body confuses dehydration with hunger thus; dehydration will lead you to eating a lot more than you usually take in. Secondly, it helps you reduce the viscosity of your blood. Basically, thicker blood strains your heart because it will need to pump a lot harder in order for your blood to reach various areas of your body. By keeping yourself hydrated, you can help in taking care of your heart health.
REGULAR EXERCISE
Like all other muscles, the heart needs to be exercised. Exercise is an essential part of heart health. Aerobic exercises are the best form of exercise that you could do for your heart. This includes bicycling, walking, dancing and swimming. Always keep in mind that when you try to pick an exercise program always think of what you enjoy doing. If you enjoy what you do, it will not be hard for you to stick with it.
The recommended time for exercise is at least 30 minutes, three to four times a week. If you are a newbie, you have to take things gradually. Do not pressure yourself in doing exercises you know you are not ready for yet. It will have to take time and you will eventually be ready for it after a few weeks or days. Exercising regularly can help control cholesterol levels and blood pressure and will make your heart stronger.
SLEEP WELL
A lot of people sacrifice sleep just to finish a task. Lack of sleep can actually lead to the worsening of blood pressure and cause cholesterol levels to rise up. Try to sleep at least 6-8 hours per night so that you will be able to keep your heart stronger.
STOP SMOKING
If you smoke, it is beneficial for you to talk to your doctor and search for a way on how to quit. Smoking increases your chances of acquiring heart diseases. The amount of blood that flows to the heart is increased by nicotine thus decreasing the amount of blood that is needed to flow to the other parts of the body.
The heart needs to be taken good care of. We have shared you tips on how to optimize your heart health. We hope you, too, will start taking good care of your heart.
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