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15 Things to Do Daily to Keep Your Heart Healthy and Strong


The smartest way of reducing the risk for getting a heart attack is preventing it. Best of all would be if you can stop getting any heart attack ever. Here is a list of plans to take long term care of your heart. Select any three strategies mentioned in the following list. Practise them regularly and make them your habit. Plans suggested on top of the list help you more to reduce risk of heart ailments.

1. Go easy on Sodium

Taking too much sodium increases your chances of getting heart disease, stroke, and other health problems. It is recommended that you always read food labels before selecting items that are low in sodium.

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2. Deep Breathing

You can lower your blood pressure naturally by simply focusing on how your breath works. Inhale or breathe in deeply that reduces stress and anxiety that are harmful to heart. Both stress and anxiety cause high blood pressure and increased heart rate.

Practise yoga and/or meditation exercises. Learn to relax. These methods reduce anxiety that causes depression in the long term. You should avoid getting anxiety and depression that have been co-related to poor heart conditions. You should engage yourself in relaxing exercises to promote stress reduction. You should lead a healthy life-style in order to enhance, build and maintain a strong heart.

3. No Smoking

Smoking directly or active smoking damages your heart. Even non-smokers sharing the same room or area badly injures their hearts too. Toxins in the environment especially nicotine in tobacco smoking weakens heart over time. Hence, spend time in atmosphere with clean air and avoid smoking at all costs.

4. Exercise for 30 minutes, 4 times a week

People should exercise and/or workout for minimum of 30 minutes at least four times a week. This is true especially for both middle-aged men and women. Middle-aged men exercising vigorously for cumulative of 2 or more hours per week are more fit. It has been observed that these men have 60% less risk of heart than inactive men. Hence, it is advisable that you take a walk for 30 minutes every day. Moreover, walking has been found to relax blood vessels and boost flood flow.

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5. Drink Seven glasses of water a day

People drinking at least 7 glasses or 10 ounces of water reduces risk for getting heart attacks. It has been found their risk of getting fatal heart attacks reduce by 54%. Yet, people drinking 2 or less glasses of water are at higher risk of heart attacks. According to scientific evidence, drinking adequate quantities of water dilutes blood volume and prevents clotting.

6. Lose 10-20 Pounds/Kg

People who are overweight should consider losing 10-20 pounds. Weight loss reduces the risk of getting a heart attack and dying from it.  A 10-year study was conducted to understand association of body weight and heart attack. It was discovered that overweight individuals get heart attacks 8.2 years earlier than victims with normal weight.

7. Switch from Coffee to Tea

Recent studies have shown people drinking 3 cups of tea a day reduce their heart attack. Further, tea drinkers get 50% less heart attacks compared to people who do not drink tea. Apparently, flavonoids, the potent antioxidants in tea provide with positive protective effect. 

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8. Count to 10

It is believed that counting from 1-10 provides you with a 10 second buffer. When you practise counting in any stressful situation it would positively cool you down. People responding with anger are 3 times more likely to end up with heart disease. Moreover, they are 5 times more likely to get a heart attack before turning 55 years.

9. Omega-3 fatty acids

Eat fish rich in omega-3 fatty acids 2-3 times a day to lower inflammation, increase blood circulation and improve heart rhythm.

10. Ask your doctor Vitamin E and Aspirin

Research studies at University of Pennsylvania, men taking Vitamin E and Aspirin remove clogs in arteries. It been observed that clogged arties in these people get reduced by over 80%.


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11. Eat Tuna on Tuesday, Salmon on Saturday

According to research studies at Harvard School of Public Health you should consume fish twice a week. Fish is rich in omega-3 fatty acids. Hence, eating fish helps in reducing risk of heart attack by over 30%.

12. Corn Flakes for Breakfast

Total corn flakes cereal has the highest concentration of Folic Acid (675 micrograms) compared to other cereals. Daily consuming mentioned amounts of folic acid reduces risk of all cardiovascular ailments by 13%.

14. Eat Watermelon

Watermelon has around 40% more lycopene that the amount found in raw tomatoes. Since watermelon has higher water content than tomatoes, our bodies absorb more lycopene from watermelons.

15. Eat Fruits and Vegetables

Fruits and vegetables are loaded with vitamins, minerals and other heart-healthy nutrients. Add them in your regular diet.

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