Your heart is the most important muscle in your body. However, people don’t normally take care of it like they should until it doesn’t work right.
Heart diseases are one of the principle causes of death around the world. To avoid them, we recommend that you do everything you can to maintain a healthy heart.
How? In this article, we’ll tell you.
Tips for a healthy heart
Healthy habits are essential for both living longer and better. Reducing the risk of suffering any cardiac disease is simple. However, this depends on how much you want to change your day to day life.
The small things in your everyday life can make the difference between having a healthy heart or suffering a heart disease.
There are aspects that we can’t change (sex, age, genes, etc.). However, outside of them it’s worth it to make the effort. Living a healthier life to take care of this muscle is very important.
Pay attention to the following advice:
1. Start eating a balanced diet
We aren’t saying that you have to give up flours, fried foods, and sugars forever here. We aren’t even saying that you need to start eating a vegetarian diet. However, you need to change the foods that you regularly eat.
You need to avoid abusing saturated fats and manufactured foods. These are directly proportional to the risks of suffering from heart problems.
Being careful with the amount of salt, red meat, and cold cuts you eat is important.
On the other hand, adding more fruits and vegetables to your diet is always good. They not only let you enjoy a healthy. They also help the rest of your organs to work perfectly.
Legumes, nuts, and whole flours should also be in your dishes.
Being sedentary is one of the main risk factors for coronary heart disease.
On the other hand, playing sports and exercising give you many benefits. Among these benefits, you find weight loss, prevention of arteriosclerosis, and a reduction in cholesterol or blood sugar.
For adults, it’s recommended to get at least 150 minutes of moderate physical activity per week. You can also do 75 minutes of intense exercise.
The ideal activities are aerobic: walking briskly, riding your bike, swimming, or running.
3. Eat healthy snacks
This could be at home or in the office. Try to change this habit that makes you choose unhealthy foods between meals.
At mid-morning, don’t go for a coffee with cream with a pastry. Instead, eat a yogurt with cereals or a fruit.
When you get back from work, don’t just sit on the couch with a bag of potato chips. Choose sunflower seeds or almonds instead.
Healthy snacks don’t need to be boring or flavorless.
What about carrot sticks with hummus or eggplant cream? Or a whole wheat sandwich with avocado and lean chicken?
There are thousands of options at your fingertips!
4. Reduce your stress
Of course, there’s a close relationship between nerves, anxiety and heart problems.
Some people are more prone to suffer from stress. Many people let themselves be carried away by negative thoughts. If you find yourself in this group, you need to find a relaxation technique.
You can try yoga, meditation, or even therapy.
Other ideas are:
- Traveling through the country side.
- Soaking in the bath tub at home.
- Reading while stretched out on the couch.
- Listening to relaxing music before going to sleep.
5. Don’t smoke or drink alcohol
Tobacco has many dangerous substances. They cause lung or stomach cancer. In addition, it has a toxic effect on your heart, veins, and arteries.
Cigarette smoke increases the possibilities of suffering from thrombosis and reduces your blood flow. Unfortunately, you have to be careful if you don’t smoke. You could suffer the same effects if someone close to you has this habit.
When talking about drinking alcohol, there is a comment that needs to be made: drinking a glass of red wine per day isn’t bad, it’s just the opposite.
Other drinks, especially those taken in excess, can cause severe heart problems. The appearance of heart diseases is often related to drinking too much alcohol.
6. Maintain your ideal weight
Obesity and being overweight are tied to several heart problems.
Your body mass index is a test that can help you. It tells you exactly how many pounds you should weigh to be at your ideal weight. However, it’s not the only method available.
For those of us with a bit of extra weight, simply losing a bit of weight helps your blood pressure to regulate and your arteries to become healthier.
Knowing what your ideal weight or size is isn’t to make you obsessed. Instead, it’s to help you decide to lose weight using every method available to you.
Losing little by little is healthy for those of us with extra weight. It’s healthier than a “miracle” diet that promises to help you lose 20 pounds in less than a week.
Finally, you shouldn’t stop eating to achieve your objective: you’ll only end up making yourself sick.
7. Get enough sleep
How much is enough? That depends on each person. However, it’s estimated that you should get between 7 to 9 hours of sleep as an adult.
Having good sleep habits is beneficial for your heart. This is because it reduces your risk of tachycardia or heart attacks.
If you only sleep for a few hours, your body won’t produce the amount of serotonin it needs. This hormone is in charge of making you feel good and comfortable.
If you don’t find this hormone in normal doses, it can make you want to eat and drink more.