Heart Health Tips

Date2015-08-01

Getting fit and boosting your heart health does not mean spending a lot of time in the gym. To obtain the benefits that are related to a healthy heart, exercises do not have to take a lot of time. Here is a list of several tips that will ensure that you develop and maintain a robust heart health:

1. Give up smoking

A person who quits smoking reduces the chances of getting a heart attack. You should discuss with your healthcare provider about the recent and effective therapies that assist people to quit smoking. Second-hand smoke should also be avoided as it increases the risk of getting heart attacks, peripheral artery diseases, and clogged arteries.

2. Get active

Getting and maintaining an active lifestyle reduces the risk of developing a heart disease. An active lifestyle also is also a great mood booster.

3. Manage your weight

The risk of getting a heart disease is increased by being overweight. A person who wishes to have a good heart health should maintain a diet that is low in fats and sugar. Fruits and vegetables improve the overall health of the heart.

4. Eat more fiber

Eating foods that are rich in fiber lowers the risk of heart disease. Foods that are having a lot of fiber help in controlling weight. High fiber foods include wholemeal bread, wholegrain cereals, and bran.

5. Cut saturated fats

Small changes in how a person eats can have a lot of positive health benefits. Leaner cuts of meat and full-fat milk should be avoided. Steamed or grilled foods are good for the heart.

6. Cut out salt

Avoid using salt at the table and also ensure that you use less salt when cooking. Use of too much salt increases the chances of getting high blood pressure. Cook with herbs instead of salt and try to avoid restaurant food because it tends to contain too much salt.

7. Eat fish

You should eat fish twice a week. Fish provides omega-3 fats that are excellent in protecting against heart disease.

8. Drink less alcohol

Uncontrolled use of Alcohol is not good because it is fattening. You should strive to stick to the recommended daily limits to reduce the chances of having poor heart health. Alcohol’s uncontrolled use can increase the likelihood of developing high blood pressure, cause heart rhythm abnormalities, and worsen heart failure.

9. Always read food labels

You should always read the labels when shopping to understand what the product contains. Knowing what is in a food product will help you in making healthier choices.

10. Have enough sleep

Individuals who sleep less than seven hours in a day have a high risk of blood pressure. The level of the stress hormone known as cortisol also rises thus making the arteries more vulnerable to the buildup of plaque.

11. Strength training

Strength training reduces the level of body fat, keeps the body weight low, and also it increases the muscle mass. Focus should be on the lower and the upper body when training. As the body’s aerobic capacity improves, the level of the good cholesterol will also increase.

12. Volunteer

It has been established that people who volunteer tend to live longer than those who do not volunteer. This is because volunteering often increases social connectivity and also reduces isolation. You should identify a charity that is important to you and donate your time.