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The heart is a vital organ that is very important because it is responsible for pumping blood rich in oxygen and nutrients to all organs of the body. Without it, the organs of the body cannot function optimally. That's why understanding how to maintain a healthy heart is crucial for this organ to function optimally.
Tips for maintaining a healthy heart
A healthy heart largely starts with a healthy lifestyle, such as healthy eating and regular exercise.
If this is not done, the heart and other blood vessels in charge of blood flow will experience various problems, which can hinder blood flow.
Here are some ways to keep your heart and blood vessels healthy:
1. Eat foods that are good for the heart
Maintaining heart health can start from the type of food consumed. Foods that support heart health will automatically help you prevent high blood pressure and cholesterol from rising. Both are risk factors for heart disease.
Some types of foods that are good for the heart include:
- Vegetables.
- Fruits.
- Wheat and whole grains.
- Lean meat.
- Chicken breast.
- Fish.
- Healthy fats, such as avocado oil, olive oil, and foods containing omega-6 fatty acids.
As much as possible, also minimize the use of salt. This is because excessive salt consumption can increase high blood pressure, which can lead to heart disease.
Instead, use more spices to add flavor to dishes. Avoid trans fats, saturated fats, and limit sugar consumption.
2. Exercise regularly
A sedentary lifestyle can increase the risk of heart disease. This is because your body burns less fat. This can increase your risk of being overweight or obese.
Plus, fat deposits can also form in the blood vessels which can impede blood flow to and from the heart.
When you are overweight, you are more at risk of developing diabetes. Both are risk factors for heart disease.
Regular exercise or being physically active lowers your risk of having a heart attack or having heart disease.
If you have never or very rarely exercised before, start slowly.
To reap the benefits, it is recommended that you exercise for at least 150 minutes a week. You can break this down into 30 minutes per day in the early stages.
As a guide, here are some heart-healthy exercise suggestions that you can practice:
- 150 minutes a week: moderate-intensity aerobic exercise, such as brisk walking.
- 75 minutes a week: high-intensity aerobic exercise, such as running.
- Two or more weight or strength training sessions a week.
3. Quit smoking
To keep your heart healthy, you should also smoke less or quit altogether.
Smoking can damage blood vessels leading to important organs, such as the heart and liver, as well as to other parts of the body.
Not to mention, cigarette smoke can reduce oxygen levels in the blood, making the heart have to work harder to meet oxygen demand. As a result, blood pressure and heart rate increase.
Therefore, not only active smokers, passive smokers should also avoid exposure to cigarette smoke to maintain heart health.
Smoking is known to increase your risk of having a deadly heart attack by four times.
That's why quitting smoking is a good way to keep your heart healthy. In fact, the benefits of quitting smoking on heart health have decreased since the first day of quitting.
4. Get enough sleep
Getting enough sleep also helps keep your heart healthy. Sleep deprived people are known to have a higher risk of obesity, high blood pressure, diabetes, and depression. All of these are factors that can increase the risk of heart disease, including heart attack.
For adults, sleep at least 7 hours a day every night to keep your heart healthy.
Creating a sleep routine, such as being disciplined with the same bedtime every day and adjusting the room lighting can help you sleep easier and more soundly.
5. Control stress
Stress can increase the risk of high blood pressure and heart disease. Moreover, some people deal with stress in unhealthy ways, such as drinking alcoholic beverages, overeating even those high in sugar, and smoking.
Therefore, understanding how to control stress well can also help you maintain a healthy heart.
To control stress, try to exercise regularly. This is because exercise can release endorphins, aka feel-good hormones. You can also try exercises that have relaxing properties, such as yoga or meditation.
If this condition persists, you should not hesitate to consult a psychologist or psychiatrist. If left untreated, depression can increase the risk factors for heart disease.
6. Regular check-ups
To maintain heart health, you should do regular health checks. Especially if you already have risk factors for heart disease.
Some diseases can also go undetected until it is too late and cause complications, such as hypertension, diabetes, and high cholesterol. Hence, it is important to have regular health check-ups.
You can have a routine health check-up once a year. Later, you will know how your health conditions, such as blood pressure, cholesterol count, heart condition, and breathing.
Thank you reading this article. Have a nice day.
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