The past few decades have brought numerous advances in the way science understands heart disease. Yet more people die from this disease today than ever before. This points to a need for increased awareness and education regarding heart health. It also emphasizes the importance of lifestyle changes that can be made to reduce one’s risk for developing heart disease.
Heart disease is not an inevitable fact of aging. Statistically, more men die of heart attack or stroke during their lifetime than women: 62 percent of American men who died between 1960-2000 could attribute their death to cardiovascular problems, while 33 percent of American women could make this claim. Yet women are beginning to outpace men in death rates from heart disease. According to the Centers for Disease Control (CDC), approximately eight percent of all women die each year of cardiovascular disease, while only seven percent of all men do. This number is likely even higher among older adults due to their increased risk factors.
The good news is that you can take steps now to help ensure a healthy and happy future, regardless of your age or gender. Eating right and exercising regularly are two factors that have been proven time and time again as the most effective preventive measures toward keeping your heart healthy for life. A third important factor is staying mindful about other lifestyle habits you might want to avoid in order not to put extra stress on your heart.
The heart is one of the strongest muscles in our body and it needs to be maintained carefully. Heart diseases are on continuous rise these days and it can be prevented by taking care early itself. Let’s take a look at some of the ways to keep your heart healthy.
1. Do not eat processed foods.
Processed foods contain a lot of trans-fat, cholesterol, and sodium that harms the heart. Avoiding processed foods helps you have fresh food with all nutrients providing essential vitamins for your heart health. Go for whole grains instead of refined ones as they have less carbohydrates and sugars which keeps away fat deposits from accumulating in the arteries that causes arteriosclerosis.
2. Drink plenty of water.
Drinking 8-10 glasses of water a day keeps away water retention in the body. Water also helps flush out all the toxins from your body and keeps you hydrated throughout the day.
3. Quit smoking.
Numerous studies have shown that smokers are more prone to heart disease than non-smokers. Nicotine in cigarettes damages blood vessels and increases cholesterol levels, which restrict blood flow to vital organs including the heart muscle. Smoking doubles up your chances of having a heart attack or any other cardiovascular diseases and it is important to quit this habit at once before it becomes too late!
4. Sleep well for 8 hours everyday.
People who sleep 7-8 hours on a regular basis are less likely to suffer from heart problems. Getting adequate sleep keeps our hearts healthy and it also helps clear away the bad cholesterol (LDL) from blood vessels that causes hardening of arteries.
5. Never skip breakfast.
Most people tend to skip breakfast assuming that their body can run without food till lunch but it is not true at all. Breakfast provides energy for your day and having a rich source of nutrients in the form of fruits, grains, and milk keeps your heart healthy throughout the day.
6. Watch out your salt consumption levels!
Sodium or salt present in processed foods enhances water retention in the body which increases pressure on veins, eventually leading to high blood pressure or hypertension. It is important to keep a tab on how much sodium we eat everyday as salt is present in most foods that we eat.
7. Do some regular cardio exercises for 30 minutes or more everyday.
Cardio exercises help keep the heart muscles healthy and fit and it improves blood circulation too. According to experts, anything in excess won’t harm your heart so you can carry on with your hobbies which requires a lot of physical activity like playing basketball, football, badminton, etc., Apart from these aerobic activities even walking at a good pace for 40-50 minutes can prove beneficial for overall health.
8. Eat healthy fats and avoid trans-fat completely!
Eating healthy food rich in omega-3 fatty acids keeps away triglycerides levels under control and make sure not to consume hydrogenated oils and trans-fat as they are unhealthy for the heart.
9. Avoid Sodium Nitrate found in some processed foods.
Nitrates are often used to preserve cooked meats with a pinkish color. These preserved meats sometimes contain cancer-causing carcinogens. So, it is good to avoid them and cook fresh meat at home instead of eating ready-made ones.
10. Eat healthy breakfast everyday!
Many people skip their morning meals but never do that as it provides energy for your day and eating nutritious food keeps you away from all sorts of problems like obesity, constipation, etc., which indirectly helps keep your heart healthy! According to dieticians, small meals spread out in many portions throughout the day will help you feel full for a longer period of time and you wouldn’t have to gorge yourself with huge amounts of food that can put a lot of pressure on your heart!
Easier said than done, but if you focus your mind to it, you will make it! However, we offer a convenient all-natural solution to keep your heart healthy. Click here to learn more…