A healthy heart is important for a healthy life. If you get any heart disease, you’ll lose so much in your life even though you’ve got some huge cash. Maintaining a healthy diet to keep up a healthy heart is a necessary factor in life. But, how to improve your heart health in this busy life when you have a very tough schedule?
Yes, your tough schedule can interfere with keeping your heart healthy because you don’t get enough time for exercise and diet management.
Heart problems pose a significant health risk to men and women within the U.S. In response to the American Heart Association, more than 71 million adults within the U.S. have at least one kind of heart problem.
These include dysfunctional conditions of the heart, arteries, and veins that provide oxygen to life-sustaining areas of the body such as the brain, the heart itself, and different vital organs.
If you will not improve your heart health, you can put yourself in trouble which can lead to many complications and can restrict your lifestyle.
Before talking about important points on how you can improve your heart health, let me share with you some important facts:
Eating fried food just once a week increases your risk of heart attack by 7%.
Getting more than 9 hours of sleep a day increases your risk of developing heart disease by 5%.
So, to improve your heart health, you must avoid these 5 habits that can damage your heart health badly:
1. Avoid Foods Bad for the Heart
Meat, butter, cheese, and milk include extra fats and therefore they need to be taken in fewer quantities. In the event you take less sodium your blood pressure is decreased to some extent and this helps in avoiding the dangers of heart disease.
Issues of the heart come to individuals who’re overweight.
Foods that are rich in sugar and fat can lead to obesity which increases your chances of developing arterial diseases such as thrombosis, embolism, and arteriosclerosis.
It’s important to cut back weight to improve your heart health and keep yourself away from different diseases.
To cut back weight you must take fewer calories. Meals that include more fiber may be taken. Fruits, vegetables, and grains include more fiber content.
Did you know that if you are obese, and particularly carrying fat storage around your belly, you can increase your risk of heart attack by 12%?
Add these best foods for improvement in your heart health:
- Asparagus
- Beans
- Peas
- Chickpeas
- Lentils
- Berries
- Broccoli
- Chia seeds and flaxseeds
- Dark chocolate
- Coffee
- Fish high in omega-3s
- Green tea
- Nuts
- Liver
- Oatmeal
- Red wine
- Spinach
- Tomatoes
- Vegetables.
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2. Avoid Too Much Daily Salt Intake
Salt (sodium chloride) is an essential part of our daily food routines. Some of us enjoy consuming more salt in our daily meals to make them more tasteful.
On the other hand, the fact is that the more salt you eat the higher will be your blood pressure and this will greatly impact your heart health which can lead to heart attacks. So, to improve your heart health, one should avoid excessive salt intake.
Research studies show that a healthy diet can reduce your chances of getting a heart attack by 18%.
3. Avoid Stress
There are many effects of stress on health. Stress is a factor that contributes to heart disease risk. It damages your overall health. It also affects your mental health. It weakens your heart health and can increase your blood pressure.
When you are stressed, your body produces a hormone known as cortisol. If it is increased in your body, it makes your heart pump harder than usual. So, if left unchecked, it can lead to cardiac arrest or heart attack.
Keep yourself stress-free if you want to improve your heart health.
4. Avoid Sedentary Lifestyle
It sounds more comforting that someone is sitting for longer hours or sleeping more. But unfortunately, it is dangerous for your heart health.
A sedentary life leads to gain more weight and develop different kinds of heart-related problems.
Recent studies show that getting some regular daily exercise can help you control your weight and reduce your risk of a heart attack. Your exercises can be as simple as 30 minutes’ walk to as complex as 30 minutes of cardio, 5 times a week
Choose an active lifestyle and improve your heart health. If your heart is healthy, your life is healthy!
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5. Avoid Tobacco Use
The use of tobacco in any form like smoking, chewing, and nasal intake is very dangerous for you, especially for your heart health.
A recent data analysis shows that smoking is responsible for approximately 30% of deaths which were caused by heart disease.
Chemicals in tobacco can damage your blood vessels. Plaque may develop in your arteries, causing them to narrow, which may increase your heart’s burden. This results in bad heart health and can lead to a heart attack.
In Conclusion
To improve your heart health, you have to keep yourself active in life and bring positive changes in your lifestyle. These changes can protect you from various illnesses, including heart diseases. So, choosing the right foods, avoid tobacco and excessive salt intake, make an exercise regime, and add nutrients to your daily routine can dramatically improve your heart health.
