How to Strengthen Your Heart: Here are 5 Easy Tips
It goes without saying that your heart is the key organ of your body and just like any other body part, it requires good care. Responsible for circulating life-sustaining nutrients and oxygen throughout the body, it also helps eliminate wastes. Without a doubt, the base of a strong body lies in a strong heart. To attain the same, adopting a healthy lifestyle is extremely important. Here are the best strategies to keep your heart healthy:
Components of a healthy diet include intake of-
- Fruits and vegetables,
- Fibers (30 grams a day) and cereals
- Food with low glycemic index
- Fewer refined carbohydrates
- Fats with PUFA and MUFA
- Trans-fatty acids or saturated fats
- Omega 3 fatty acids (PUFA)
- Avoid transfatty acids and saturated fats
- Avoid red meats processes food
Ditch sodium for potassium as the former is believed to double up the chances of deaths from heart disease. Heart-healthy foods such as avocados must also be made a part of your regular diet plan. It is also recommended to use heart-healthy oils for cooking. Meat and processed food must be avoided.
Drop the Pressure
Hypertension is a well-established factor of cardiovascular disease, including morbidity and mortality. It can also result in coronary artery disease, heart failure and sudden cardiac death. Elevated blood pressure is associated with strained heart muscles, resulting in thickened and enlarged heart walls. As a result, your heart function is impaired. The best way to lower the blood pressure is by losing weight, choosing fruits and vegetable-rich diet, reducing salt intake and cutting down on alcohol.
Physical activity is the best thing you can do to strengthen your heart. Sedentary lifestyle must be avoided and replaced with exercises such as yoga, biking, walking, hiking, and gardening. Aerobic exercises and strength training also go a long way in normalizing your heart rate, lowering blood pressure and strengthening the heart muscles. Remember, the more you exercise the better it is for your heart.
Quality sleep is extremely important for a healthy heart. Studies have found that the probability of high blood pressure and cardiac arrest is more in people getting less than 6 hours of sleep. Adopt the habit of sleeping early and getting up before sunrise which even our ancestors swear by. Consult a heart specialist if you face any issues related to the heart, restricting you from a good night’s sleep.
Shed Excess Weight
Obesity (BMI 30) and being overweight (BMI 25 to 29.9) are the leading modifiable causes of premature death. They also increase the risk of hypertension, hyperlipidemia, insulin resistance, coronary artery disease, stroke, sleep apnea, and osteoarthritis. Avoiding sweets, being active and consuming more vegetables and fruits are the best ways to shed excess weight. In order to lose about 1-2 pounds every week, doctors recommend you to burn 500-1000 calories more than you consume.
Making changes like these require time and effort but they are all worth in the long run.