In order to have healthy heart, you should follow the general guidelines for healthy living. There are certain things that can improve or prevent heart conditions. Generally speaking, we can put heart health tips in two groups: Activities and Diet. You should cut on some, and get some more on others.
Quit Smoking. Whatever it is that you are smoking – STOP! This is probably the first heart health tip every MD will give you. Smoking is one of the main causes of coronary heart disease. Chemicals in tobacco can damage your heart and blood vessels, which can ultimately lead to atherosclerosis and
heart attack. One year after you quit smoking, the risk to have heart attack is 50% lower.
Limit the Stress. Our body responds to stress by producing adrenaline. Adrenaline can overwork our
heart. Learn how to fight stress. Relax. Chilling out will lower the adrenaline levels in your body. Spend quality time with friends and family. Knit a scarf. Visit Yoga classes.
Sleep. Your body needs to rest, especially after a stressful day. When you are asleep, your heart rate and blood pressure go down, giving your heart a chance to rest.
Up to 30 minutes 5 days in a week of aerobic exercising, running, rowing, cycling – anything that will keep your heart rate up for 30 minutes. Dance. Physical activity helps control your weight and reduce your chances to develop conditions like blood pressure, cholesterol and diabetes.
Stay Active. Stay active throughout the day – every step counts. Take a break from your desk. Walk to that colleague in the next office. Skip the elevator, use the stairs. Walk a distance to your home.
Walk your dog. Even doing chores at home counts.
Healthy Weight. Achieve and maintain a healthy weight. Being overweight can increase your risk for
heart disease. A Body Mass Index (BMI) between 18 and 25 is healthy BMI. BMI over 25 means you are overweight.
S-ex. A number of studies show that sex can lower your blood pressure. Plus, it is physical activity and helps dealing with stress. And it gives you pleasure.
No heart health tips are complete without a tips for heart health diet. We won’t focus on a specific diet, but instead, we’ll give you some general guidance toward that goal.
Don’t skip breakfast. Have a healthy breakfast that will keep you going until that lunch break.
Adjust portion size. Use larger plates for low-calorie veggies and fruits, smaller plates for other dishes.
Limit the input of trans fats and salt.
Eat more fish. At least once a week. Omega 3 fatty acids that you will find in fish can do wonders for your heart health.
Dark chocolate contain less sugar and high percentage of cocoa , which is proven to have calming effect.
More veggies and fruits. Base your diet on less meat in general.
Whole Grains and seeds. They contain more fiber which is good for your organism. You can have omega 3 fatty acids by eating flaxseed.
Low Fat Proteins. Instead getting proteins from meat, you can get your daily dose of proteins eating legumes and nuts.