Tips For Healthy Heart | 10+ Health Tips For Heart Health Improvement
Tips For Healthy Heart | 10+ Health Tips For Heart Health Improvement
The heart happens to be the engine room for the day to day ‘hustle’ of our body. No one wants to be heartbroken but, on several occasions, we have actually made our ‘heart feel heartbroken’. Yes!!! Most times we neglect some vital things we need to do in order to make our hearts be in the most efficient working conditions. Just like other parts of our body, our heart needs utmost attention and care.
There are quite a number of ways we can make our heart feel hearty. Surprisingly, our diet planning and lifestyle has a bearing on how healthy or hearty our heart will be. A healthy lifestyle and diet planning will make your heart healthier. On the other hand, an unhealthy lifestyle and diet planning will make your heart unhealthy as well. Once our heart is unhealthy, we are most likely to feel unhealthy in other parts of our body as well. So to prevent unhealthiness, we need to do the needful.
There are a whole lot of different types of heart disease. With the most common being Coronary heart disease. Coronary Heart disease can lead to sudden death from a heart attack. It’s caused by the gradual build-up of fatty deposits on the walls of the arteries in your heart (the coronary arteries) on which blood clots may form. These deposits cause the artery to narrow, and make it harder for it to supply your heart muscle with the oxygen and nutrients which it needs to function normally.
Heart attacks are the most common result of coronary heart disease. Heart attack occurs when the coronary arteries become blocked. This stops blood supply to the heart’s muscles meaning it can’t get the oxygen it needs. Starved of oxygen, the heart can’t pump properly, and in severe cases it may effectively stop beating altogether which can kill.
When your heart can no longer pump blood around your body normally symptoms such as swelling of the ankles and shortness of breath shows up and rhis can affect you for a prolonged time and it often become progressively worse. Although there are drugs that can help limit the impact of heart failure, there isn’t a cure at the moment.
Below are Tips For Healthy Heart with regards to our diet and lifestyle.
Yes!!! It is quite possible and very needful to quit smoking if you want to have a healthy heart. It is one of the best things any smoker can do practically.
Medical experts have confirmed that one of the main causes of coronary heart disease is smoking. A year after giving up, your risk of a heart attack falls to about half that of a smoker.
Smoking increases the chances of developing cardiovascular diseases – including coronary heart disease and stroke. Smoking damages the lining of your arteries, causes a build up of fatty material (atheroma) which narrows the artery. This can result in angina, a heart attack or a stroke.
When it acts with other factors, it greatly increases risk. Smoking increases blood pressure, decreases exercise tolerance and increases the tendency for blood to clot
You won’t want that to happen to you. Quit before it gets late.
CUT DOWN ON THE ALCOHOL
Most times, smoking and alcohol abuse corelate. Taking more than the recommended quantity of alcohol increases the dangers associated with high blood pressure, obesity, stroke, breast cancer, alcoholism, suicide and accidents.
Due to the calorie content of alcohol, regular drinking can have a noticeable impact on your waistline. This in most cases happens when one takes more than the NHS recommended quantity of alcohol
To minimize the risk of serious health problems relating to your heart, stick to the recommeneded daily alcohol limit.
- Alcohol can have protective benefits for the heart – but only if you drink within the low risk drinking guidelines.
- It’s not a good idea to start drinking alcohol to protect yourself against heart disease
Slothfulness, inactivity or idleness can increase your chances of developing heart disease.
It can as well be a great mood booster and stress buster as regular physical activity reduces the risk of dying prematurely from Cardio Vascular Disease. Lack of physical activity comes with great risks including blood clots, high blood pressure, heartattack, stroke and other heart related problems.
Slothfulness levels similarly to cigarette smoking, high blood pressure, and elevated cholesterol. One reason it has such a large affect on mortality is because of its prevalence. Regular physical activity has been shown to help protect against first cardiac episode, help patients’ recovery from coronary surgeries, and will reduce the risk of recurrent cardiac events.
Less active, less fit persons have a 30-50 percent greater risk of developing high blood pressure.
- Do 150 minutes of moderate-intensity aerobic activity every week. One way to achieve this target is by doing 30 minutes of activity on 5 days a week. Fit it in where you can, such as by cycling to work.
WATCH YOUR WEIGHT
Being overweight can increase your risk of heart disease. Surprised?
Practice a healthy, balanced diet which is low in fat and sugar, with plenty of fruit and vegetables, combined with regular physical activity.
Overweight and obesity are known to increase blood pressure. High blood pressure is the leading cause of strokes. Excess weight also increases your chances of developing other problems linked to strokes, including high cholesterol, high blood sugar, and heart disease. Do you know if you are overweight? Check the BMI to know were you belong.
Body Mass Index (BMI)
The BMI is a mathematical formula that factors a person’s height and weight in determining obesity. It may be less accurate for athletes or older persons who have lost muscle mass.
- Underweight – Below 18.5
- Normal – 18.5 – 24.9
- Overweight – 25.0 – 29.9
- Obesity 30.0 – and Above
Those who are overweight or obese and have two or more risk factors should lose weight to decrease their risk for heart disease.
SAVOR MORE FIBRE
There are basically two major types of fibre, viz
- Soluble Fibre
- Insoluble Fibre
Most fiber-rich foods contain some amount of both.
Eat plenty of fibre to help lower your risk of heart disease – aim for at least 30g a day.
Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your LDL cholesterol.
Soluble fiber can reduce both “bad” low-density lipoprotein (LDL) and overall cholesterol, by binding with cholesterol particles in your digestive system and moving them out of the body before they’re absorbed.
Protects against strokes and diabetes. Replace refined grains with fiber-rich whole grains in your diet, and you might lower the risk of a stroke by up to 36% and the risk of type 2 diabetes by up to 30%, research shows.
Fiber can also be a weight loss weapon, because it gives you a feeling of fullness that helps stave off hunger
Eat fibre from a variety of sources, such as wholemeal bread, Oatmeal, bran, oats and wholegrain cereals, potatoes with their skins on, and plenty of fruit and veg.
CUT DOWN ON SATURATED FAT
Eating too many foods that are high in saturated fat can raise the level of cholesterol in your blood. This increases your risk of heart disease.
- Eat at least 5 portions of a variety of fruit and vegetables a day. They’re a good source of fibre, vitamins and minerals.
- Cut down on salt – To maintain healthy blood pressure, avoid using salt at the table and try adding less to your cooking.
- Eat fish at least twice a week, including a portion of oily fish. Fish such as pilchards, sardines and salmon are a source of omega-3 fats, which may help protect against heart disease.
- Drink Sufficient amount of water daily. Reduce your intake of Soft drinks and sugar-sweetened juices
- Avoid Diet soda – It may be fat-free and zero-calorie, but diet soda has a dark side
- Cut down on Deep-fried foods – Numerous studies have linked the consumption of fried foods, like French fries, fried chicken and fried snacks, to an increased risk of heart disease.