You can protect and maintain the health of your heart and blood vessels through varieties of ways. The following tips are only some ways you can incorporate into your lifestyle;
Stop smoking
Taking in tobacco in any form should be avoided; smoking is one of the main causes of heart diseases. It is suggested for you to quit all smoking habits. This will have a positive effect on your heart as well as your overall well-being.
Have sex
Yes, sex could be beneficial for your heart. Sex may just be more than just a pleasure to your life. Sex might have the ability to lower your blood pressure.
Engage in hobbies
Hobbies that involve your hands working can help the mind to relax, help in stress relief, and other benefits. Other hobbies to help you unwind include cooking, woodworking, completing jigsaw puzzles, etc.
Dancing
It might be a rumba beat or salsa tune, dancing is a perfect aerobic exercise for maintaining a healthy heart. It increases your heart rate and as well burns about 200 calories or even more hourly.
Eat fish
Incorporating omega-3 fatty acids in your diet could as well aid to fight off heart disease. Several fish like tuna, salmon, sardines, herring, which are richly packed with omega-3 fatty acids. Make an effort to consume fish nothing less than twice weekly.
Laugh
In this time where we are so used to emojis and texting, we forget to laugh; try to develop the habit of actually laughing out loud in your daily life. Might be through watching funny movies/videos or making jokes with friends, laughter is great for the heart. According to research, it is suggested that you laugh to reduce the secretion of stress hormones, reduce inflammation in the blood vessels, and increase levels of good cholesterol which is the high-density lipoprotein (HLD).
Stretch
Yoga improves the balance, flexibility, and strength of the body. Yoga aids to relieve stress and unwind from the tension around you. It as well possesses heart health-improving abilities. From reports of a lot of research, yoga has the potential to lower the risk of cardiovascular conditions.
Drink alcohol moderately
A cautious intake of alcohol could help to increase your HDL/good cholesterol levels. This could as well aid in preventing the formation of a blood clot and the damage of blood vessels. According to research, red wine particularly might be beneficial for the heart. What is important here, is that you drink alcohol mindfully.
Consume less salt
According to research, if the average salt consumption is cut to half a teaspoon daily, the many people who suffer coronary heart conditions yearly will be reduced. Salt has been reported to be one of the major causes of rising heart conditions in the United States.
Avoid a sedentary lifestyle
Regardless of your weight, being in a seated position for a long time can lead to a shortening of your lifespan, according to research. Sitting too long can harm fats and sugars present in the blood. When you work at your desk, make attempts to move around regularly. Probably stroll during lunch break and just try to incorporate exercise in your leisure time daily.
Eat nuts
Nuts like almonds, walnuts, pecans, and several tree nuts provide a great boost of fats, protein, and fiber that are healthy for the heart. Incorporating these nuts into your diet could aid in lowering your chances of having cardiovascular disease. It is essential to be conscious about portion control because even though nuts are nutrient-packed, they are as well high-calorie foods.
Eat breakfast
Breakfast is important because it is the first meal of the day. Having breakfast filled with nutrients daily aids the maintenance of a healthy weight and lifestyle. For a heart-healthy meal, it should contain:
- Whole-grain foods, such as oats, whole-wheat and whole-cereal
- Foods with lean protein, like turkey bacon or a handful of nuts and peanut butter
- Dairy products with low-fat, like low-fat milk, cheese, or yogurt, etc.
Stairs and not the elevator
Workouts or any form of exercise is important to maintain a healthy heart, so at every opportunity, you have to take the stairs, do so. Give more chances or opportunities to walk; for instance, you could park far from the entrance of the building or destination and walk the rest, walking over to maybe the desk of your coworker to pass a message instead of e-mailing, walking your dog to and at the park, rather than just watching them. All these little efforts make up for improved wellbeing and fitness.
