With an alarmingly rise in drastic lifestyles and unhealthy diets, more individuals today seem to contract heart diseases at a very young age. A disease that was once limited to only individuals above 50 years of age is no longer confined by the age limit and has started affecting people in the early 30s’ as well.
So what can you do to keep your heart healthy and strong in the years to come? In addition to relying on medications, treatments and supplements, there are some simple tips that you can adopt on a daily basis to achieve the same. Following these tips would save you the trouble of visiting the cardiologist often and take care of your overall health in the long run.
Effective Healthy Heart Care Tips
Benefits of Walking
Walking has always been considered the simplest and most effective exercise for several kinds of health related disorders. The same goes for heart diseases as well. It has been found out that a half hour walk every day could reduce your chances of getting a heart attack by nearly 35%.
Walking also paves the way for the body to adapt to other forms of exercises as well. So if you have never exercised before, make it a point to start right away. To keep your commitment towards the same, try making the walk a little bit more interesting by listening to music as you walk, reaching a preferred destination at the end, or calling your loved ones as soon as you finish walking.
Know Your Body In and Out
The best way to keep your body safe from all kinds of health related ailments (including heart diseases) is to get to know it well. You know your body more than anyone else. And so, you would know how your body responds to certain restrictions or conditions.
Blood Pressure Level
Blood pressure is a well known cause of heart diseases and if you want to stay safe from the same, you need to make sure that your blood pressure level remains at the optimum level of 115/75 constantly.
And even though there are exercises you can adopt to achieve the same, the best way to reduce high blood pressure is to reduce weight, especially a little bit of that incessant belly fat that tends to place extra pressure on the vital organs of the body, including the heart.
HDL refers to the level of good cholesterol in the body, and the higher it is the lesser your chances of suffering from heart diseases. The optimum HDL number is considered to be 50 and that is the number you need to achieve in order to stay healthy in the long run.
There are various ways you can increase your body’s HDL levels. Some of them include eating healthy fat foods, exercising, and taking supplements like niacin, vitamin B5 and pantothenic acid etc.
Recent studies have revealed that bacteria that cause gum diseases can also potentially cause heart diseases in individuals. And so, it is considered extremely important to floss your teeth regularly to avoid issues like gingivitis, periodontal diseases etc. that can cause inflammation in the arteries or disrupt normal blood flow to the heart.
A healthy diet is considered very important to ward off heart diseases in individuals. Here are some essential pointers you can adopt for the same.
Colorful Fruits and Vegetables
Opt for fresh locally grown fruits and vegetables and make sure you wash the same properly before eating or cooking them. Fruits and vegetables are high in fiber and can protect your heart from all kinds of heart diseases.
A diet that contains about 30 grams of nuts every day is considered very healthy for the heart. Nuts help to reduce inflammation in the heart in addition to raising the HDL numbers in the body.
Fresh, raw and unsalted nuts are more beneficial as they contain plenty of fiber, proteins and Omega 3 fatty acids that help to protect the heart from external issues.
Although saturated fats are considered as healthier alternatives to trans fats, too much of the same can still cause heart diseases. And so, it is considered best to restrict the intake of saturated fats to about 20 grams a day and no more.
Naturally made tomato sauces contain plenty of potassium that helps to bring down the blood pressure levels in the body to great extents. Avoid the salty, fatty sauces that usually accompany pastas and pizzas. Rather, opt for homemade sauces that would give you the best benefit while tasting good in the process.
We know that not many individuals would consider this tip as being truthful. However, studies have indicated that wine, beer or alcohol may have anti inflammatory effects that can take care of the arteries and prevent diseases in the same. However, when it comes to following this tip, moderation is the key and the best option would be to opt for just one small glass of wine, beer or any other form of alcohol a day.