7 Easy Ways to Improve Your Heart and Health

7 Easy Ways to Improve Your Heart and Health

The heart is the engine room of the body. It pumps blood and circulates it for the body’s use. How well you care for your heart determines its functionality.

According to an expert in cardiology, an effective way to prevent cardiovascular disease is by eating healthy foods and maintaining a healthy lifestyle.

Doing these things isn’t difficult. All that’s required is a little commitment from you in taking steps to keep a healthy heart.

So, here are seven ways you can improve your heart and health;

Manage your blood pressure

The normal range for blood pressure is 120/80 mm Hg. Any value higher than this indicates high blood pressure, increasing the risk of stroke and heart disease. One is said to have high blood pressure when the pressure with which blood flows via the blood vessels is always elevated. The condition is also known as hypertension. Maintaining normal blood pressure will lower the strain on your kidney, arteries and heart – a precursor for longevity in health. Most adults have high blood pressure.

Keep your cholesterol levels in check

Plaque is triggered by high cholesterol – it can block arteries. This can result in stroke and heart disease. Some experts say that a controlled cholesterol level removes the blockage from the arteries. Cholesterol is much needed by the body but in controlled amounts. This is because the body cells are built from it. Excess cholesterol is a no-no.

Your liver produces the cholesterol needed by your body, while you get the rest of cholesterol from animal-sourced foods,called dietary cholesterol. A good example is a meat and poultry.

A high-density lipoprotein, HDL, is referred to as good cholesterol. A low-density lipoprotein, LDL, is described as bad cholesterol. The work of HDL is preventing LDL from blocking the walls of arteries and reducing plaque formation. This procedure can reduce the chances of stroke and heart disease.

Lower blood sugar

Glucose or blood sugar for body energy is obtained from many foods we eat. But high blood sugar is dangerous to the eyes, nerves, kidneys and heart.

The blood sugar level is elevated by diabetes. If you have a fasting blood sugar level of 126 mg/dL and above, it is harmful. The normal blood glucose level is less than 100 mg/dL. To control blood sugar, you must first understand what triggers a rise in blood glucose levels.

Foods and drinks rich in sugar and carbohydrate are converted into blood sugar – this introduces glucose into the bloodstream. The pancreas secretes a hormone called insulin that removes glucose from the blood and reduces sugar levels.

In type 2 diabetes, there is insulin resistance. Here, glucose accumulates in the blood rather than moving into cells. Over time, the pancreas reduces its ability to produce insulin, resulting in a rise in blood sugar levels.

Participate in physical activities

Getting active and staying active is a booster for long life and a healthy body. Throughout the week, adults should engage in moderate aerobic activity for 2 hours, 30 minutes. Alternatively, adults may get 75 minutes of pumped-up aerobic exercise. You can combine both activities throughout the week as well. For children and teenagers, 60 minutes of daily physical activity is recommended.

In addition, throw in some exercises that’ll strengthen your muscles, such as weight lighting at least two times per week. For increased benefit, you can increase the intensity of your workout. Do more movements than sitting.

Eat healthy foods

An effective way to stop heart disease is via a healthy diet. This improves your chances of lifelong health. Keep an eye on calories and eat in small amounts.

Eat more vegetables, fish, skinless poultry, lean meat, plant-based protein, beans, nuts, legumes and whole grains.

Reduce your consumption of full-fat dairy products, processed meat, sugared drinks, eggs, refined carbohydrates such as added sugars and processed grain foods, tropical oils such as palm and coconut, highly processed foods, and sodium.

Pay close attention to food labels to make better decisions. Always compare nutrition facts where you have more food choices. Go for foods with less added sugar, saturated fats, and sodium.

Eat reasonable sizes of calories by sticking to portions needed for daily physical activity.

Do more home-cooked meals – you can learn healthy ways to prepare meals and some recipes for a healthy heart.

While shopping, be on the lookout for the heart-health mark on products. It helps you find healthy foods.

Reduce foods rich in sodium like sandwiches, pizza, bread, rolls, cured meat, etc.

Cut down body weight

Experts say a healthy weight takes off the load on your skeleton, blood vessels, lungs and heart. The benefits of losing weight include active living, reduced blood pressure, and feeling better.

To manage body weight, learn your intake of calories and activity levels. This will help you make the necessary changes. Burning more calories than you eat helps you lose weight. Check what you eat and how much you’re eating. Get to know your body mass index (BMI) to confirm whether you have a healthy weight.

In addition, control your portion sizes, adopt a healthy eating habit, engage in physical activity and speak with a healthcare provider for help if necessary.

Cease smoking

The risk of developing the cardiovascular disorder is very high when you smoke. There are risks and health impacts of smoking cigarettes. Knowing this is important.

One-third of heart disease-related deaths and 90 percent of lung cancers are linked to smoking.

So many harmful chemicals are contained in cigarettes, tobacco products and e-cigarettes, including the smoke, vapour and liquid released from these products.

The use of tobacco and nicotine is a growing problem for teenagers and young adults. Quitting smoking reduces the risk of heart disease by half in a year. So, stop smoking!

Visit here for more help.

Leave a Comment

Your email address will not be published.