2024-04-30 07:27:07
There are many steps that help protect your blood vessels, the first of which is avoiding tobacco and quitting smoking, but there are other steps, especially those related to diet, exercise, and mental health, that can also help improve your heart health, so what are the most notable?
1= Follow a “balanced” diet
Research conducted in the Journal of the American College of Cardiology has linked excess abdominal fat to high blood pressure and unhealthy fat levels in the blood.
Therefore, eating fewer calories and watching your portion sizes more can make a big difference, according to the “Healthline” website.
Include fiber in your diet
A diet rich in soluble fiber can help lower low-density lipoprotein, or “bad cholesterol,” according to the Mayo Clinic. Sources of soluble fiber include beans, oats, barley, apples, pears and avocados.
Make time for breakfast
The first meal of the day is important, so eating a nutritious breakfast every day can help you maintain a healthy diet and weight.
To build a heart-healthy meal, your breakfast should include: “whole grains, such as oatmeal, whole-grain cereal, or whole-wheat bread.”
It should also include lean protein sources, such as “turkey bacon, a small serving of nuts or peanut butter, and fruits and vegetables.”
Eat fish at least twice a week
Eating a diet rich in omega-3 fatty acids can also help prevent heart disease.
Many fish, such as salmon, tuna, sardines and herring, are rich sources of omega-3 fatty acids.
Try to eat fish at least twice a week, and if you’re concerned about mercury or other contaminants in fish, you may be happy to know that its heart-healthy benefits tend to outweigh the risks for most people.
Eat a “small serving” of nuts
Almonds, walnuts, pecans and other nuts provide a solid amount of heart-healthy fats, protein and fiber.
Including nuts in your diet can help reduce the risk of cardiovascular disease. Remember to keep the serving size “small.” Although nuts are full of health benefits, they are also high in calories.
Limit salt intake
If you reduced your average salt intake to half a teaspoon per day, you would significantly reduce the incidence of coronary heart disease each year, researchers report in the New England Journal of Medicine. Processed and restaurant-prepared foods tend to be particularly high in salt.
Reduce your intake of saturated fats
Reducing the amount of saturated fat you eat to no more than 7 percent of daily calories can reduce your risk of heart disease. Alternatively, you can replace your intake of unhealthy fats with healthy fats, such as avocados, olive oil and eggs.
drink tea
Drinking one to three cups of tea daily may help reduce the risk of heart disease. For example, drinking tea is associated with lower rates of angina and heart attacks.
Eating “dark” chocolate
Dark chocolate is not only delicious, but it also contains heart-healthy flavonoids.
These compounds help reduce inflammation and reduce the risk of heart disease, scientists suggest in the “Journal of Nutrients.”
2= Exercising daily:
Regardless of your weight, sitting for long periods of time may shorten your lifespan, warn researchers at the Archives of Internal Medicine and the American Heart Association. If you work in an office, remember to take regular breaks to move around. Go for a walk on your lunch break and enjoy regular exercise in your free time.
*Practice yoga: Yoga can help you improve your balance, flexibility and strength, relax and relieve stress. According to research published in the Journal of Complementary and Alternative Medicine, yoga has the potential to reduce the risk of cardiovascular disease.
*Practice “strength” training: It is also important to include regular strength training sessions in your schedule, as the more muscle mass you build, the more calories you burn. This can help you maintain a heart-healthy weight and fitness level.
*Try dancing: Dancing is a great exercise for heart health. Like other forms of exercise, it burns up to 200 calories or more per hour, according to the Mayo Clinic.
*Having sexual activity: Having sex can be good for your heart, and sexual activity may add more than just pleasure to your life. It may also help lower blood pressure and the risk of heart disease.
Research published in the American Journal of Cardiology shows that low frequency of sexual activity is associated with higher rates of cardiovascular disease.
3= Maintain your mental health: Hobbies may help you relieve stress, relax, and get rid of stressful days. Don’t just laugh through emails or social media posts, laugh out loud in your everyday life.
Whether you like watching funny movies or telling jokes with your friends, laughter can be good for your heart.
Research suggests that laughter can lower stress hormones, reduce inflammation in the arteries and raise levels of high-density lipoprotein (HLD), also known as “good cholesterol.”
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2024-04-30 07:27:07