Heart Health Tips - Weekly 27th Week 2015


The heart is the most vital organ in the body, which means it requires top care. Even if a person has a family history of heart disease, a healthy lifestyle can be a powerful preventative. With more than 800,000 people dying from cardiac-related illness each year, taking care of the heart is more important than ever. The following tips can help.

Healthy Diet

A typical American diet is high in saturated fat and excess calories. Over time, both will cause weight gain and put a strain on the heart. Switching out greasy fast food and sugary snacks with fresh vegetables, fish, lean meats and whole grains provides the nutritional power to keep the heart happy.

Regular Exercise

The heart is a muscle that is kept strong through regular workouts. An average-weight person will need about 30 minutes of moderate activity five days per week to maintain heart health. An overweight individual will have to work harder in order to shed the pounds and increase the heart's efficiency. Other benefits of exercise include lowered blood pressure, reduced cholesterol levels and diabetes prevention.

No Smoking

While exercise and diet play a big role in heart health, so does quitting smoking. In itself, smoking can cause heart disease, but it also increases the risk of other health problems such as blood clots, hypertension and reduced levels of good cholesterol, which will allow the bad cholesterol to increase unchecked. A person who smokes one pack per day has twice the heart attack risk of a non-smoker. This is cut in half one year after quitting.

Balanced Mind

The modern world has created a stressful life for many people leading to sharp increses in mental and emotional problems. Depression, anger and anxiety put a strain on the heart. Social isolation is another factor in heart disease, especially among the elderly and marginalized populations. Seeking treatment for mental health issues can add years to the life of the heart as can being surrounded by supportive people.

Be Proactive

Those who have a family history of heart disease will not necessarily develop heart problems themselves, but they must be more proactive in their health since the risk factor is higher. Regular monitoring and proper treatment of any developing issues is the key to staying ahead of heart problems, as are a fit lifestyle and a positive attitude. History does not have to repeat itself.

Heart disease is a killer, and it is completely preventable. The tips above are a good foundation for superior heart health.