Heart Health
Heart disease is #1 killer in the US but the good news is you can reduce your risk of heart disease and keep your heart healthy for the long haul by just being a little healthier. The secret is to know the risk factors and get rid of them!
Heart Healthy Diet
By adding heart healthy foods like lean meats, low fat dairy, whole grain bread and frozen veggies to your diet you can lower your blood pressure, improve your cardiovascular health and reduce your overall risk of heart disease and heart attack.
And polyunsaturated fats and omega-3’s can help with weight and cardiovascular health.
A balanced, nutrient dense diet and regular exercise are key to managing high blood pressure and cardiovascular disease.
By making small changes to your lifestyle you can enjoy the long term benefits of a strong heart and reduced risk of life threatening conditions.
Here are 7 tips to keep your heart healthy for life:
Don’t Smoke!
With every cigarette you’re exposing yourself to a host of health problems besides the visible effects of smoking on your body (yellow teeth, premature aging etc). Smoking can narrow down your arteries and trigger atherosclerosis which is one of the risk factors of heart attack.
With every cigarette you’re exposing yourself to a host of health problems besides the visible effects of smoking on your body (yellow teeth, premature aging etc). Smoking can narrow down your arteries and trigger atherosclerosis which is one of the risk factors of heart attack.
But remember even if you’re exposed to second hand smoke (you inhale the tobacco smoke from those around you) the risk is the same.
Other side effects of smoking are increased heart rate or increased blood pressure. If you quit smoking you’ll be healthier and you’ll save more in the long run.
Heart Healthy Lifestyle
Avoid smoking and be healthy and you’ll reduce your risk of cardiovascular disease and heart attack. Add fruits and veggies, whole grains and healthier unsaturated fats like those found in fatty acids to your diet to control blood pressure and overall heart health.
And low fat or fat free dairy like yogurt and leafy greens in your diet can give you heart healthy nutrients. Limit your intake of canned fruits and foods high in saturated fats and you’ll be heart healthy.
By making these lifestyle changes and avoiding the effects of smoking you can take control of your cardiovascular health and have a healthier and more vibrant life.
But remember even if you’re exposed to second hand smoke (you inhale the tobacco smoke from those around you) the risk is the same.
Other side effects of smoking are increased heart rate or increased blood pressure. If you quit smoking you’ll be healthier and you’ll save more in the long run.
You Are What You Eat!
Being healthy, balanced and nutritious is important from many angles.
Besides heart disease a healthy diet will also help you maintain weight over the years and deliver your body all the nutrients it needs to function properly.
You should increase your daily intake of nutrient dense foods like fruits and veggies and products with heart healthy fats like Omega-3 and Omega-6 like fish. Beans are also good for your heart as they can lower blood cholesterol.
Heart Healthy Diet
At the same time limit your intake of saturated and trans fats which can increase LDL (bad) cholesterol and risk of coronary heart disease.
Choose fat free or low fat dairy and monounsaturated fats found in foods like avocados and olive oil to support heart healthy eating and healthy blood sugar levels.
By making conscious choices to add more oxygen rich blood boosting foods to your diet and reducing your intake of unhealthy fats you can take control of your heart health and overall well being.
Exercise 30 Minutes A Day
This is the most important of all, because a healthy diet alone won’t get you very far.
By exercising 30 minutes a day you’ll be healthy weight, burn calories, relieve stress, boost your mood and regulate your blood pressure.
But if you can’t exercise daily then try to exercise at least 4 times a week: it doesn’t need to be intense, just focus on cardiovascular exercise that will make you sweat.
You can choose jogging, gardening, hiking, swimming or even housekeeping as doing household chores can be an exercise!
Healthy Fats
Besides exercise it’s also important to focus on adding healthy fats to your diet.
These fats can replace saturated fats and processed meats which can harm heart health. Choose plant based foods, oily fish and monounsaturated fatty acids to lower cholesterol, improve blood clotting and overall cardiovascular function.
By combining a balanced healthy diet rich in heart healthy nutrients with a regular exercise you can get the most out of the health benefits and have a more active life.
Reduce Your Stress
Stress can affect your mental and physical health that’s why you should keep stress levels as low as possible. Good news is you can do that in many ways: you can exercise, practice yoga, go out with friends and such.
Chronic stress can harm cardiovascular health and contribute to heart disease, heart rhythm disorders and narrowing of blood vessels.
By managing stress through relaxation techniques, social connection and lifestyle changes you can protect your heart and blood vessels.
Stress Reducing Strategies
Doing physical activity regularly like yoga or low impact exercises can lower blood pressure, heart healthy diet and eating habits and reduce risk of coronary heart disease and coronary artery disease.
Also adding monounsaturated and polyunsaturated fats, olive oil and low fat dairy to your diet can support overall cardiovascular health and manage stress related physiological responses.
By managing stress along with heart healthy lifestyle you can take control of your long term well being and reduce risk of heart disease complications.
Sleep Well
Sleep is important because it helps you control your cholesterol and lower high blood pressure. Besides sleep deprivation can also cause obesity because of the hormonal imbalances it involves: the less you sleep the hungrier you’ll feel throughout the day.
Average adult needs 7 to 9 hours of sleep per night. If you sleep enough you’ll slow down the arterial aging and lower your risk for heart attack.
Sleep for Cardiovascular Health
Good quality sleep is important for cardiovascular health. Lack of sleep has been linked to increased risk of cardiovascular disease, high diastolic blood pressure and other metabolic disorders that can harm heart health.
By having a consistent sleep schedule and aiming for 7-9 hours of sleep per night you can regulate hormone levels, support low fat and frozen vegetable consumption and reduce your risk of heart attack.
Relaxation techniques, limiting screen time before bed and creating a sleep friendly environment can all contribute to better sleep quality and cardiovascular health.
Investing in your sleep habits is part of a whole heart healthy lifestyle. By getting the rest your body needs you can take control of your cardiovascular health and reduce risk of serious health complications.
Reduce Your Salt Intake
Salt intake is directly linked to blood pressure: the more you consume the higher your blood pressure. Reducing salt intake is hard especially since processed foods are already loaded with salt but you have to reduce your daily salt intake if you want to reduce your risk for heart disease
Vitamins And Supplements
Focus On Vitamins And Supplements For Heart Health
Believe it or not there are many supplements out there that can lower your cholesterol, regulate your blood pressure and reduce all other risk factors for heart disease.
These supplements contain coenzyme Q10 and other powerful compounds that increase blood flow to the heart.
Aspirin also reduces risk of heart attack by reducing arterial inflammation and multivitamins gives your heart all the nutrients it needs to function normally (calcium, vitamin D, magnesium, Vitamin B and such).
But remember to consult your doctor first before using any supplement!
FAQs: What Smart People Do For Healthy Heart
1- What are the smart goals for heart health?
Ans: Smart goals for heart health are to achieve target weight, lower LDL cholesterol, exercise regularly and practice stress management.
2- How do I eat smart for my heart?
Ans: Eat more fruits, vegetables, whole grains and lean proteins and less saturated fats and processed foods.
3- How to have a healthy heart?
Ans: Balanced diet, exercise regularly, manage stress, sleep well, avoid tobacco, limit alcohol and monitor cardiovascular risk factors.
4- What’s good for the heart?
Ans: Good habits for least risk of heart disease is to eat balanced diet, exercise regularly, avoid tobacco, manage stress, sleep well and monitor health metrics.
5- 8 keys to heart health?
Ans: Healthy diet, exercise regularly, manage stress, sleep well, avoid tobacco, limit alcohol, monitor health metrics and seek medical advice when needed.
6- What’s a SMART goal for heart failure?
Ans: Reduce sodium intake, exercise under supervision, achieve target weight loss, monitor fluid intake and medication, attend educational sessions.
Bottomline
Healthy heart is a combination of smart lifestyle and proactive healthcare. By incorporating these 7 habits in your daily routine you can reduce risk for heart disease and long term heart health.
Remember small changes can have big impact in your heart health so prioritize your well being and make smart choices for a healthier you.
