Maintaining a healthy heart is a key point to survive this mysterious world. And you can do it easily by following some exercise and eating foods. Here is the list, how to charge your heart health.
1. Eat breakfastDespite numerous reminders of how important the first meal of the day is, many people still choose to skip breakfast. Don't Do It Eating a nutritious breakfast can help you maintain a healthy diet and weight. Opt for whole grains, low-fat dairy products like milk and yoghurt, and plenty of fruits.
2. Lose Weight
Shedding excess weight is never a bad thing. But belly fat, even in people who are not overweight, is of particular concern. A chubby belly has been linked to higher blood pressure and unhealthy blood lipid levels. Eating less and exercising more can make a big difference.
3. Cut the Fat
The key is in the word: fat! More specifically, saturated fat. Saturated fats occur naturally in many foods, although most come primarily from animal food sources, such as meat and dairy products. Try to reduce your intake of saturated fat to no more than 7% of your daily calories and lower your risk of heart disease.
4. Stub out Smoking
It's not wondering that someone brother smoke nowadays. The habit is expensive, addictive and ruinous to health. And here's the thing: Smoking is one of the main controllable risk factors for heart disease! If you really want to protect your heart and overall health, throw out tobacco.
5. Reduce Salt
Simply put, excess sodium (salt) increases blood pressure because it retains excess fluid in the body and that creates an additional burden on the heart. Tip: Processed and restaurant-prepared foods tend to be especially high in salt.
6. Practicing Yoga
Practicing yoga can help lower blood pressure, cholesterol, and glucose levels. It can also increase strength, flexibility, and overall endurance, and help you relax and relieve stress - a super combo for a healthy heart!
7. Know Your Own Strength
The correlation between aerobic exercise and a healthy heart is well documented. But it is also important to include regular strength training sessions in your training program. Why? The more muscle mass you develop, the more calories you will burn. It is the ideal way to achieve optimal levels of weight and fitness.
8. Maintain the Distance
Did you know that regular sex can help reduce blood pressure and the risk of heart disease? Keep the pleasure principle in mind and this surely has to be one of the most rewarding ways to stay in shape.
Dancing is a heart-healthy workout full of fun. It also tones the body in a big way. Essentially an aerobic exercise, dancing increases your heart rate and makes your lungs pump.
10. High Fiber
The heart health benefits of high fiber foods can help lower "bad" cholesterol, protect against strokes and diabetes, and promote a healthy weight. Rich sources of soluble fiber include beans (legumes), oats, barley, apples, pears, and avocados.
11. Go for Nuts
Walnuts provide key nutrients and proteins, good fats, antioxidants, and help lower cholesterol. Packed with protein and fiber, eating nuts, almonds, cashews, and more can help reduce your risk of cardiovascular disease. Simply put, they are good for you!
12. Fish is Your Friend
A delicious addition to any heart-healthy diet, fish is a rich source of omega-3 fatty acids. It is a fact that people who eat fish regularly have a lower risk of heart attacks, strokes, and death from heart disease. Tip: When shopping for fish, look for the Certified Sustainable Seafood label. You will be helping in the conservation of oceanic environments.
13. Cheers
The heart benefits of wine may surprise you. Consumed in moderation, red wine can help lower blood pressure, raise "good" cholesterol, and lower stress levels. It is also believed to help prevent blood clots from forming and blood damage. But again, the key is moderation. Drink too often and you are on the road to oblivion.
14. Laugh out Loud
An acronym in excess, LOL, however, is something that we all must do every day. Laughter promotes good feeling, which in turn can reduce stress hormones, decrease inflammation in the arteries, and raise "good" cholesterol. And that's not a joke!
15. Walk this Way
Whether it's a strenuous walk or a five-minute walk, walking is a great way to clear your head and reduce stress levels. A half-hour daily wander does wonder for your physical and mental well-being. And if you can walk to work, even better.
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