Healthy Strategies to Keep Your Heart Working Right
Preventing cardiovascular diseases calls for making smart lifestyle choices.
Avoid saturated fats that are in foods like burgers, butter, and cream. Trans fats raise “bad” cholesterol levels in your blood.
Have a diet that includes “unsaturated” fats as found in nuts, flaxseeds, avocado, and vegetable oils. Take foods rich in omega-3 fatty acids like salmon, mackerel, and tuna at least twice a week.
Make a game or sport part of your routine. Playing tennis, swimming, or walking helps to control your blood pressure and cholesterol levels. Muscle strengthening workouts twice a week also can do wonders to your health.
Have lots of leafy greens like spinach and broccoli, plus red, yellow, and orange fruits and vegetables.
Consume less of soda, candy, and desserts that strain your heart when you weigh too much.
Limit your salt intake. Salt regulates the blood flow and pressure, and helps transmit messages between nerves and muscle fibers. More salt is bad for health. More salt in the diet means the kidneys keep more water in the system leading to edema (swelling in places like the hands, arms, feet, ankles, and legs); more blood passing through veins and arteries causes them to stiffen, which totals to high blood pressure and hypertension.
Quit smoking as chemicals in cigarettes lead to narrowing of your blood vessels that carry blood to your heart and other organs. Better to stay away from smoky places as second hand smoke is also bad for your health.
Keep a check on your high blood pressure, “bad” cholesterol, and blood sugar levels
Control stress, as uncontrolled stress raises your blood pressure and put a strain on your blood vessel walls. By consuming alcohol, junk food, or smoking cigarettes to avoid stress you may put your heart in trouble. Yoga, meditation and listening to relaxing music helps to control stress. Address your family history of heart problems through the right diet, exercise habits, and other things
Keep your weight under control, as being overweight or obese poses greater risk of heart diseases. The right diet plan and a daily exercise regime is very helpful.
Get Checked for Sleep Apnea as any blockage in your airway pauses your breathing over and over during the night. It’s been linked to high blood pressure, abnormal heart rhythms, heart failure, and stroke.